CrossFit – Thu, Apr 30
General Warm-up
Bench Press (Bench Press
3-3-3-3-3
Start @ 80% and build AHAP
3-3-3-3-3
Start @ 80% and build AHAP
After each set of Bench Presses, perform a 100m Carry AHAP*
*Carry Options
– DBs or KBs: farmer’s, front rack, overhead (all w/ 2 KBs or DBs)
– Sandbags: bearhug or shoulder)
20 Min CAP
10 Rounds alternating full rounds with a partner (5 each) (Time)
8 Chest to Bar Pull Ups
14 Goblet Squats 50-100lbs
28/25 Calorie C2 Machine or 23/20 Calorie Air Bike
Each athlete performs their next round in reverse order
E.g.
R1: CTB > Squat > Bike
R2: Bike > Squat > CTB
R3: CTB > Squat > Bike
Etc.
Feel: Cardio
Pacing: Sustain to Reach
Target Score: Sub 27:00
Firebreather: Sub 22:00
Extra Credit (3 Rounds for reps)
AMRAP 8:00 x 3
Echo Bike for Distance
Rest 1:30
You should be SO sure that your round 1 pace is sustainable for three rounds. Adjust as you go round to round. Reminder: we love negative splits, we hate crash and burn aerobic work.
EMOM 9 minutes, rotating movements (3 each)