CrossFit – Thu, Apr 16
General Prep
1:00-2:00 Cardio Choice
2 Sets:
:30 Jump Rope
10 Air Squats + 5 Jumping Squats
5 Inchworm Push-Ups
Specific Barbell Prep
3 Sets:
3 Bench Press + 3 Bent Over Ballistic Chest Pass
Building to working Loads
Specific Primer After Bench
2 Rounds:
15 Double Unders or 30 Single Unders
3 Burpees
5 Wall Balls
Rest 2:00 then hit the workout
Set 1: 5 Bench Press + 5 Bent Over Ballistic Chest Pass (BOBCP)
Set 2: 5 Bench Press + 5 BOBCP
Set 3: 4 Bench Press + 5 BOBCP
Set 4: 3 Bench Press + 5 BOBCP
Set 5: 3 Bench Press + 5 BOBCP)
Starting @ 70% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 5th Set (3 Reps).
Goal here is around 85-90%
For Rounds & Reps
12:00 AMRAP
100 Double Unders
25 Burpees
50 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Goal: 2+ Rounds
Primary Objective: Move through each movement with a sustainable, consistent pace that allows for minimal transition time and no extended standing rest. The goal is to maintain consistent big sets on both the Double Unders and the Wall Balls. Athletes who manage the burpees well will separate themselves.
Secondary Objective: Complete each round of the workout in under 6 minutes
Stimulus: Gymnastics / Monostructural Conditioning / Aerobic Capacity
RPE: 7.5-8/10
Level 2
12:00 AMRAP
75 Double Unders or 150 Single Unders
20 Burpees
35 Wall Balls 14/10lb, 6/4kg
—
Level 1
12:00 AMRAP
100 Single Unders or 1:00 Jump Rope
15 Burpees
25 Wall Balls 10/8lb or Air Squats
—
Masters 55+
12:00 AMRAP
75 Double Unders or 150 Single Unders
15 Burpees
35 Wall Balls 14/10lb, 6/4kg
Competitor:
12:00 AMRAP
100 Double Unders
25 Burpees to Target
50 Wall Balls
Wall Ball: 30/20lb, 14/9kg, 10/9ft
Target: Out of Reach
—
Travel / Hotel
12:00 AMRAP
100 Double Unders
25 Burpees
50 Air Squats
PRVN Mobility #1
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Part A)
3 Sets:
Part B)
3 Sets:
12/9 Strict Ring Dips
–
Accumulate 1:00 Ring Support Hold
