CrossFit – Tue, Jun 2
General Warm-up
Bench Press (Bench Press
10-8-6 building AHAP
Rest 3:00 between sets
10-8-6 building AHAP
Rest 3:00 between sets
Aim to start around 60-70% building AHAP.)
AMRAP 5 Minutes (AMRAP – Reps)
200m Sandbag Carry 150/100lbs
80 Double Unders
100m Sandbag Carry
Max Double Unders in time remaining
Perform carries in 50-meter lengths. Carry sandbag anyhow.
Score is total double unders
Feel: Gas
Pace: Reach
Target Score: at least 1:30 for double unders, 75+ reps
Firebreather Score: 2:00+ for double unders, 125+ reps
AMRAP 2:00 (2 Rounds for reps)
No Jump Rope Climbs*
Rest 3 Minutes
Then
Complete the number of Rope Climbs from the AMRAP for time with jumping allowed
*No jump = reach up nice and high to grab the rope then get right into your foot hold vs. jump grab hold
Int Scale: alt grip strict pull-ups (be sure to swap which hand is over/under)
Beg Scale: ring rows
5 Rounds
30 Jump Rope Reps
50m Sandbag Carry, increasing weight
Jump Rope Variants:
Rd 1 & 2: Single Under or XSU
Rd 3,4,5: Double Unders/practice