CrossFit – Wed, Oct 1
Warm UP
Gymnastics Pulling Density Test (3 Rounds for reps)
For max reps:
90 Seconds Pulling of Choice*
90 Seconds Rest
60 Seconds Pulling of Choice*
60 Seconds Rest
30 Seconds Pulling of Choice*
Options in order of preference:
-Ring Muscle Ups
-Bar Muscle Ups
-Chest to Bar Pull-Ups
-Pull-Ups
-Pullovers
*Keep track of the variation and reps achieved as we will re-test this later in the cycle.
ACCESSORY WORK (Checkmark)
3 Sets
10 Barbell Curls
10 Heavy Kettlebell Trap Shrugs
10 Dual Dumbbell Death March
METCON (AMRAP – Reps)
Complete as many rounds and reps as possible in 20 minutes of:
200 Meter Run
10 Burpee Box Jump Overs (24/20″)
200 Meter Run
20 Dumbbell Box Step Ups (1x 50/35lbs to 24/20″)
200 Meter Run
30 Alternating Dumbbell Snatches (50/35lbs)
Goal = 2+ rounds
Three sets at ascending effort of:
100 Meter Jog
5 Calorie Bike
10 Banded Clamshell