CrossFit – Sat, Nov 12
Warm-up
Metcon
Metcon (4 Rounds for reps)
Every 10 minutes for 40 minutes
40 DB Box Step Over 1×50/35lbs, 24/20″
30 Sit-ups
400m Run
KG: 22.5/15, 14/9 KG
TC: 40 min
Score: Time
Scaling Options
Beginner
20 DB Box Step Over @ 1×25/15lbs,20/2x45lb plate
20 Sit-ups
400m Run
Intermediate
30 DB Box Step Over @ 1×35/25lbs,24/20″
30 Sit-ups
400m Run
Perform
N/A
Metcon (4 Rounds for reps)
Team Version
4 rounds, each for time, rest 2 minutes between rounds
w/ Partner, Switch every 10 reps and run together. 1 WB per group, trading ball off on the run
60 DB Box Step Over 1×50/30lbs, 24/20″
40 Sit-ups
400m Run
Extra Accessory
Metcon (Weight)
200m Farmer Carry @heavy
Every 30 sec, perform 5 Push-ups
A. General
3 rounds @ increasing intensity
20 sec step-up overs
20 sec Walking lunges
20 sec V-ups
20 sec Butt kicks
B. Mobility
60sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
C. Specific Running Drills
2 x 50ft A skips
2 x 50ft B skips
2 x 50ft Sprint