CrossFit – Fri, Mar 17

Warm-up

3 Sets
1:00 Bike (moderate)
10 Front Squat (45/35)
10 Strict Press (45/35)
10 Hanging Scap Retraction
2-4 Strict Pull Ups
-then-
Build to Thruster weight.

1 set (at workout pace):
5/4 Calorie Assault Bike (OR 4/3 Calorie Echo Bike)
2 Thrusters (at workout weight)
2 Strict Chest to Bar Pull Ups

Metcon
Mean Green Machine (AMRAP – Rounds and Reps)

AMRAP 20 Minutes
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (65/45) (Unbroken)
10 Strict Chest to Bar Pull Ups

Finisher

Mechanical Drop Set (MDS)

Drop Sets (Weight)

AMRAP 20 Minutes
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (65/45) (Unbroken)
10 Strict Chest to Bar Pull Ups

MDS should start with a somewhat strict movement and progressively get easier due to subsequent movements utilizing better mechanical advantage as fatigue sets in on the current exercise. The same weight should be used throughout. Loading should allow the athlete to work the current movement until fatigue begins to affect form, at which point the athlete immediately goes into the next movement, goes to the beginnings of form breakdown, and then repeats with the final movement. A classic example of this is shoulder press into push press into push jerk.

Gymnastics (AMRAP – Reps)

StrictPull Ups wk 1

Max Strict Chin Ups (AMRAP – Reps)

8 minute EMOM
minute 1: Max Strict Chin Ups
minute 2: rest 60 seconds
continue this for 8 minutes

Score is repetitions of your LOWEST round.

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