CrossFit – Wed, Apr 1
General Warm-up
Skill/Strength (4 Rounds for reps)
Choose 1 of the following:
Every 2 minutes for 8 minutes
10 Unbroken Strict Chest to Bar Pull Ups
Use band assistance as needed to perform 10 unbroken reps.
OR
EMOM 8 minutes
1 Set Chest to Bar Pull ups* (kipping/butterfly)
*Athletes must be able to perform 3+ unassisted strict pull ups to be eligible for option 2.
For time (Time)
10-20-30
Toes to bar
Calorie Row
Feel: Muscle Overload
Pacing: Sustain
Target Score: <9:00
Firebreather: <6:00
Power Clean (“Power Clean
1 @ 80-90%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
3 @ 80-85%
2 @ 85-90%
1 @ 90-95%
1 @ 80-90%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
3 @ 80-85%
2 @ 85-90%
1 @ 90-95%
Drop and reset reps on triples and doubles. It’s ok if you don’t know your perecentages – your heavy single to start will give you guidance. )
The goal is for the second wave to be heavier than the first.
Spend at least 2:00 on a machine or walking nice and slow during your rest periods
Rotating Stations Every :30 on a 5 minute clock
Station 1: Row, Ski, or Echo/Assault Bike
Station 2: Ring Row with tempo negative
Station 3: Hollow Hold or Bent knee L-Sit