CrossFit – Mon, Jul 10

230710 (Time)

– RX –
3 rounds for time:
15 thrusters (65/95 lb)
400-m run

– INTERMEDIATE –
3 rounds for time:
15 thrusters (55/75 lb)
400-m run

– BEGINNER –
3 rounds for time:
15 thrusters (35/45 lb)
200-m run

General Warm-up

1 set:
200-m run, slow
:30 alternating hamstring scoops

3 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.

1 set:
200-m run, faster

Skill Work – Pre-Workout

Pre-workout:
Every 2:00 for 4 sets:
3-5 empty barbell squat snatches
 

Stretching

1 set:
1:00 foam roll quads
1:00 couch stretch/leg
 

Work Your Weakness
Back Squat (- STRENGTH I –
5 heavy sets:
3 back squats
– Rest 2:00-3:00 between sets.
– Use 80-85% of your 1-rep-max back squat.)
– STRENGTH II – (Weight)

Every 2:30 building to a heavy set:
2 hang power snatches
2 hang squat snatches
– Start at 65/95 lbs and add load with each set.
– All sets unbroken. Build to a heavy set without failing any reps.

SKILL I (6 Rounds for reps)

Every 2:00 x 6 sets:
8/10-calorie SkiErg
25-50-ft handstand walk
– Limit each set to 1:15 of work.
– Substitute with an air bike or rower as needed.

Bench Press (- STRENGTH III -)

5 heavy sets: 3

bench presses

– Rest 2:00-3:00 between sets.

– Use 80-85% of your 1-rep-max bench press.

– STAMINA I – (Distance)

On a 25:00 clock:
:48 C2 bike (slow-to-moderate)
:12 C2 bike (fast)
– 25:00 of continuous movement.
– Practice recovering from hard efforts with sustainable, slower paces.