Something different

August 17, 2018

 

 

So far week, we've done rotations on 5 minutes, fast paced intervals of 1 minute, and now we're working a bit longer on 10 min rotations.

 

One of the greatest things about CrossFit training is that each day presents a different challenge to your body and mind.  Every workout requires a new strategy and pace.

 

Have fun with this last workout of the week - it is just as easy or just as hard as the other ones, but different to them both!

 

Cam

 

 

TRAINING FRIDAY - SATURDAY

 

WARM-UP:  Dowel Game 5-7 min

 

Specific wod warm up

 

 

WOD:  WORKT

 

This workout involves three 10 minute segments.  In each segment you will have to complete different tasks and then rest until the next segment starts.  Work quickly to get a good score and also to get some extra time to recover!

 

3 SCORES for this one!

 

Part 1:  4 rounds for time - 6 power cleans, 2 STO, 8 box jump overs

 

On 10 minutes, rotate to part 2

 

Part 2:  750 row + 800 run (women) 1k row + 800m run (men)

 

On 20 minutes, rotate to part 3

 

Part 3:  4 rounds for time - 15 deadlifts, 40 double unders

 

 

Rx: Bar weights 95/135, 20/24" box

 

FG2:  65-75/95-115, 20 double unders per round in Part 3

 

FG1:  scale bar as needed, box step ups, shorten run to 400m, 40 single skips

 

Please reload