CrossFit – Wed, Mar 20
Current Cycle: COMPETE
Week 5 of 9
Balanced, varied and intentional metabolic conditioning with a variety of intensity and volume through metcons and some varied intervals. Quarterfinal athletes will use Friday workouts similar to the Open to complete the weekly Open workout.

Metcon Prep

Crossover Symmetry/Banded 7’s

Movement Prep

6-8 Mins moving through

1:00 Row

10 PVC Pass Throughs

5 PVC Squat Snatch

10 PVC Overhead Squats

10 Hanging Scap Retractions

1 Halfway Rope Climb


Warmup Overhead Squat Weight


Workout Prep

3 Cal Bike

3 Overhead Squats

1 Rope Climb

Snap Crackle Pop (2 Rounds for reps)

2 Sets (1 set a 75%, 1 set @80%)

14/11 Cal Echo Bike

14 Overhead Squats (115/80)

7 Rope Climbs

14 Overhead Squats (115/80)

14/11 Cal Echo Bike

rest 3 mins b/t sets

Time Cap 5 Mins each set

Pump (Glutes & Core) (Checkmark)

4 Rounds

10 Weighted Hip Thrust

10 Banded Pull Through

10 GHD Hip Raise

10 Single Leg DB Hip Thrust

10 GHD to Parallel w plate on chest

10 Strict Hanging Leg Raise

10 Pulse Ups(each side)

20 Plank KB pull throughs

30yd isolateral KB Farmers Carry

rest 3 mins between rounds