CrossFit – Sat, Aug 5
Warm-up
Metcon
Metcon (Time)
3 rounds for time
15 Devil press 2x 50/35 lbs
1000m Row
15 Demon press 2x 50/35 lbs
800m Run
TC: 40 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
5/5 Single arm Devil press @ 25/15 lbs
700m Row
5/5 Single arm demon press @ 25/15 lbs
400m run
Intermediate
15 Devil press @ 35/25 lbs
1000/750m Row
15 Demon press @ 35/25 lbs x 2
8000m run
Team Workout (Time)
You go I go
2400m Run in 400m relays
60 Devil press 2x 50/35 lbs
3000m Row in 500m relays
60 Demon press 2x 50/35 lbs
TC: 40 mins
Extra Accessory
Conditioning (Calories)
Echo/Air Bike
Tabata
A. General
3 rounds
30sec Bike/Row/Run
10 glute bridge floor presses
10 inchworm (no push up)
B. Mobility
Push-up plank to shoulder extension on parallette or boxes
10 repetitions
https://www.youtube.com/watch?v=FBqJU7k6-w8
C. Specific
2 sets
100m Row @ fast
3-5 reps on each DB movement
50’ A skips
50’ Butt kicks
100m Run @ fast