Main – CrossFit
“Ultimately, it’s not what you do every once in a while; it’s what you dedicate yourself to on a regular basis that makes the difference.”
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Double Under 5 Min AMRAP (AMRAP – Reps)
Do as many Double Unders as you can in 5 minutes.
3: Overhead Squat (2×10, HAP, but they must be perfect, tempo 25×1)
Strength
4: High Bar Back Squat (Work to 1RM, 20 minutes)
Conditioning
3: Metcon (Time)
Level 3 (Rx):
4 rounds
200 meter run
10 strict HSPU
10 Burpee Box Jumps (24/20)
Scaling for HSPU:
Use boxes. NO KIPPING. Also, it would be better for you to do these from boxes to work the full range of motion rather than using mulitple stacked abmats.
Level 1 scaling for burpee box jumps:
Do box step ups only.
Level 4 (Rx+):
5 Rounds:
400m run
10 Strict HSPU
10 Bupree Box Jumps (24/20)
Rest 1:1
Strength/Skill
This work to be completed on your own time, before or after class. Ask for scaling if you need help. Anyone can do this work.
4: Metcon (AMRAP – Reps)
4 Rounds: ME UB Bar MU (max reps of 12) + ME Rope Climbs in 60 sec (legless as long as possible), rest 3 min
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