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
  • 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)