CrossFit – Fri, Mar 13
Warm-Up
400m Easy Run
2 Sets:
:15 Wall Lean March + 10 Wall Lean Quick Switch
250m Moderate Row (build last 100m)
Specific Prep
2 Sets:
8/8 Dead Bugs (slow, controlled)
50ft (15m) Single-Arm KB Overhead Carry (light, each side)
:20 Side Plank (each side)
Primer
200m Run (smooth, not fast)
50-100ft (15-30m) Farmers Carry @ Working Loads
150m Row Building to working pace
10-15 Double Unders, :20 Practice, or 25 Single Unders
Use this to confirm carry load, row damper, and rope rhythm. Athletes should arrive at the clock warm and ready, not pre-fatigued
TBD!
For Time
Every 6:00 x 5 Sets
400m Run
100ft (30m) Farmers Carry
300m Row
50 Double Unders
Farmers Carry: 2 x 70/53lb, 32/24kg
Score = Sum Total Time
Goal: Each set completed in 4:30–5:30 | 30–90 seconds of rest per round
RPE: 7/10
Stimulus: Aerobic Endurance / Grip
Primary Objective: Run and row at a pace sustainable across all 5 sets. This is not a sprint workout, this is a workout that is meant to be paced and kept under control.
Secondary Objective: Even or descending splits from set 1-5.
Level 2
Every 6:00 x 5 Sets
400m Run
100ft (30m) Farmers Carry
300m Row
50 Double Unders
Farmers Carry: 2 x 53/35lb (24/16kg)
—
Level 1
Every 6:00 x 5 Sets
200m Run
100ft (30m) Farmers Carry
200m Row
25 Double Unders or 50 Single Unders
Farmers Carry: 2 x 35/26lb (16/12kg)
—
Masters 55+
Every 6:00 x 5 Sets
400m Run
100ft (30m) Farmers Carry
300m Row
50 Double Unders
Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor
Every 6:00 x 5 Sets
400m Run
100ft (30m) Farmers Carry
300m Row
50 Double Unders
Farmers Carry: 2 x 85/65lb (38.5/30kg)
—
Travel / Hotel:
For Time
Every 6:00 x 5 Sets
400m Run
:30 Farmers Hold
200m Run
50 Double Unders
Farmers Carry: 2 x 70/53lb, 32/24kg
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
