CrossFit – Wed, Jul 17
CrossFit – Wed, Jul 17
Warm-Up
Warm-Up
2 ROUNDS
250/200m Row
10 Bootstrap Squats
10 Alt. Elbow Punches
5 BB Strict Press
5 Scap Pull-Ups
Into…
2 ROUNDS
250/200m Row
10 Alt. Elbow Punches
5 Front Squats*
5 Push Press*
5 Kip Swings
*Combine for 10 Thrusters in Round 2
Strength – All
Back Squat (3×5
Tempo Back Squat (31X1)*
Tempo Back Squat (31X1)*
)
*Use the same Moderate weight for all sets.
Remember Reading Tempo…
1st Number is ‘Descending Phase of the Movement’
2nd Number is ‘Down Static Position’
3rd Number is ‘Ascending Phase of the Movement’
4th Number is ‘Up Static Position’
(Score is Weight)
Benchmark Workout – Performance
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
KG BB: (20/15)
Benchmark Workout – Fitness
“JACKIE (FITNESS)” (Time)
FOR TIME
750/600m Row
40 Thrusters (45/35)
30 Jumping Pull-Ups
(Score is Time)
KG BB: (20/15)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Row
-Rest as Needed b/t Sets-
(No Measure)
