CrossFit - Wed, Mar 22
Warm-up
PVC Passthroughs/Around the Worlds
-into-
3 Rounds:
5 Strict Press
10 Jump Rope
Weightlifting
- Strict Press in Split Stance
4 Sets x 5 Reps
* Use PVC or empty barbell to start, add weight if you feel comfortable
SPLIT JERK
5 Sets x 3 Reps @ 70%
Split Jerk (Weight)
Lego Land (Time)
4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders
Time Cap: 25 Minutes
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders
Time Cap: 25 Minutes
Category: Threshold
Burpee Over Rower: Variation where set of 25 can be completed in under 2 minutes.
Row: Should take no more than 2:30 to complete.
Double Unders: Should take no more than 90 secsto complete.
Pace the early rounds so you can push the last 2 rounds, aggressive transitions, recover on the row. 10 seconds faster isn't worth it.
Grunt Work
4 Sets:
30 Sec Hollow Hold
10 Box Dips
10 Chin Ups
10 Single Leg Glute Bridges (each leg)