Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Max Double Under in 1 Minute (AMRAP – Reps)
Strength
Work hard today. Next week is a deload week!
3.1: High Bar Back Squat (1×10 @ 50%)
3.2: High Bar Back Squat (1×8 @ 60%)
3.3: High Bar Back Squat (1×5 @ 70%)
3.4: High Bar Back Squat (1×4 @ 80%)
3.5: High Bar Back Squat (1×3 @ 90%)
3.6: High Bar Back Squat (3×1 @ 95%)
3.7: High Bar Back Squat (1×10 @ 80%)
Conditioning
This workout has three parts and a continously running clock.
Part 1 is a 5 MIN AMRAP
Part 2 will start right at 5 minutes. You have five minutes to run 800 meters. Whatever time you have left over from your 800 meter run will be your rest until Part 3.
Part 3 is for time and will start immediately at 10:00. If you are not back from the 800 meter run, you will be penalized that time. The time for Part 3 starts at 10:00 minutes exactly.
4.1: Metcon (AMRAP – Reps)
5 Minute AMRAP:
10 Barbell facing Burpees
15 Thrusters 95/65#
20 Chest to Bar Pull ups
Level 2 may do chin to bar pullups. You may kip.
4.2: 800m Run (Time)
Max Effort 800m Run
Level 1, only run 400 meters. You have a five minute time cap for this.
4.3: Metcon (Time)
For Time:
25 Overhead Squats (95/65)
75 Double-Unders
25 Calorie Row
75 Double-Unders
25 Overhead Squats (95/65)
RX Plus: 135/95# OHS
Level 1 and 2 double unders, 25 reps.
If you absolutely cannot do them, or can’t do very many in 3-5 minutes of time, go ahead and double the # of reps to 150 and do singles.
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