top of page
Search

Monday 09252023

Warmup


WOD

For Time :

400 m run



INTENDED STIMULUS

  • A reasonable target for most CrossFit athletes is somewhere in the :60-:90 range.

  • Looking for a consistent running pace throughout the distance that feels almost comfortable at the beginning, and becomes almost unbearable by the end

  • As this is a benchmark, encourage everyone to complete the distance today if they are physically able, even if that means a speed walk, and then to add their scores to the CrossFit app to track over time.

  • Those who are unable to run or walk can complete an equivalent distance on a bike, SkiErg or rower.


Strength

EMOM 20:

2 thrusters–

Barbell starts on the floor. Add weight every 5:00.


ABOUT THE WORKOUT

INTENDED STIMULUS

  • Build to a heavy 2-rep thruster. Add weight every 5:00.

  • Try to keep all working sets above 70% of your 1-rep max.

  • Thrusters should be taken from the floor; the first rep can be a squat clean.

149 views0 comments

Recent Posts

See All

Friyahhh04122024

Strength Split jerk: 3 reps x 3 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 3 sets at 90%+ WOD RX 3 rounds for time: 15 power cleans (105/155 lb) 400-m run Plank hold for time equal to run time –

Thursday 04112024

Stretch day !! SKILL WORK Pre-workout: On a 10:00 clock: Build to a heavy weighted strict pull-up or your first strict pull-up WOD RX AMRAP 10: 30 walking lunges 6 strict pull-ups 5 KB strict presses/

Wednesday 04102024

Warmup SKILL WORK Pre-workout: On a 10:00 clock: Practice 5-7 sets of a power snatch + overhead squat single from the floor. RX 5 x 2:30 rounds: 10 overhead squats (65/95 lb) 30 lateral hops over bar

Comentarios


bottom of page