For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
3-5 min bike, row or jog
20 leg swings each side
Bear crawl down/back
20 lateral leg swings each side
Lunge steps down/back/down
10 arm circles sm/med/big forward and reverse
Quad pulls back
20 air squats
20 hollow/arch swings
Inch worms down
(Grab small weights for each hand)
20 reverse flyes
10 shoulder rotates each side
15 snow angels + Y shrug at top
Alternating groin stretch back
Lateral slides down/back x2
High knees down/butt kicks back x2
Wide base 5-4-3-2-1 push-ups
18 min AMRAP:
21/15 Calorie Bike
15 Strict Pull-ups
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)
RX+ Strict HSPU instead of pull-ups(only perform if you did the extra guac conditioning yesterday)
GENERAL:
Looking for a loading / rep scheme that gets us about 3+ rounds today (6 minutes per round)
STRICT PULL-UPS:
Should be able to complete in 1-2 sets when fresh
Within the workout, 3-5 sets (3’s or 5’s)
Reducing reps, banded pull-ups, or ring pullups are the best options
Pick something you can get at least 3’s with the whole time
DUMBBELL MOVEMENTS:
Choose one weight for both movements
Should be able to complete 25+ when fresh
1-3 sets within the workout today on each
7 min AMRAP:
5 Plate Ground to Overhead
25’ Overhead Walking Lunge
10 Plate Hops
25’ Overhead Walking Lunge
Completed with 25/15# Plate
When Not Working, Choose One:
Active Spidermans
Active Samson
Push-up to Down Dog
We will allow one miss today.
Use minutes 0-5 to move light weights for multiple reps and crisp exaggerated movements.
Use minutes 5-10 for medium weights, thinking heavier than what will be used in the workout.
Use minutes 10-15 for your heavy attempts. With the heavier lifts, you may only want 3 or so attempts.
For Time:
30 Clean and Jerks, 135# / 95#
crossfit benchmark means you get a free 2lbs, ladies.
Warmup Run
200 Meter Run
Followed By….
30 Seconds
AbMat Sit-ups
Air Squats
Push-up to Down Dog
Kettlebell Deadlifts
Russian Kettlebell Swings
Box Step-ups
Box Jumps (Step Down)
2 Rounds:
400m Run, 26 Hand Release Push-ups
400m Run, 26 Kettlebell Swings (53/35)
400m Run, 26 AbMat Sit-ups
400m Run, 26 Deadlifts (75/55)
400m Run, 26 Air Squats
400m Run, 26 Box Jumps (24/20)
*40 min cap
*lets modify this to keep you moving from the start, so we don’t need to modify it in the middle. Stay til and steady today!
build or choose a weight to stay across the 10 sets
3 Rounds:
30 Sumo Deadlift High Pulls 95/63
150′ Walking Lunge
