CrossFit – Fri, Aug 28
General Warm-up
5 Rounds for time (Time)
7 Chest to bar Pull Ups
25 Double Unders
3 Front Squats 205/135lbs
25 Double Unders
3 Front Squats 205/135lbs
25 Double Unders
7 Chest to bar Pull Ups
Rest 1:00
Feel: Cardio
Pace: Sustain
Target Score: Sub 20 minutes with rest
Firebreather: Sub 15 minutes with rest
Accessory Strength (Checkmark)
2 Rounds
1 Smooth Set of Deficit HSPU 4.5/3″
Rest 2:00
1 Smooth Set of Deficit HSPU 3/2″
Rest 2:00
1 Smooth Set of Deficit HSPU 2/1″
Rest 4:00
If done properly, you will be able to increase reps on
round 2 for all three movement patterns. Flush (very
slow) between sets on an air bike or 1 damper ski
erg.
If you cannot get 6+ Reps per set in any set, reduce
or remove deficit.
7 min clock:
500m jog
Then in time remaining
AMRAP
15 Jump rope reps*
9 Squats
3 Strict Pull Ups or Ring Rows
*Jump rope reps can be singles, x-overs or
double unders