CrossFit – Sat, Sep 16
Welcome to de-load week!
Warm-up
Metcon
Team Workout (Time)
in Pairs
For Time @ 2x 50/35lbs
100 DB Push press
100 DB Front Squats
100 DB Devil press
One partner runs 400m while partner 1 works on accumulating reps.
TC: 30 minutes
Score: Time
Metcon (Time)
4 rounds for time
20 DB Push Press
400m Run
15 DB Thrusters
500m Row
10 DB Devil Press
Rest 60 seconds
DBs: 2x 50/35 lbs
TC: 30 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
@ 25/15 lbs
15 DB Push Press
200m Run
10 DB Thrusters
250m Row
5 DB Devil Press
Intermediate
15 DB Push Press
400m Run
10 DB Thrusters
500m Row
5 DB Devil Press
Extra Accessory
Accessory (Checkmark)
EMOM 10 minutes
Odd: 100′ Farmer Carry @ mod
Even: 100′ Sled Push @ walking
A. General
Easy 200-400m run
(Bike equal to group running time for those who can’t run)
B1. Mobility
1 minute each side
Worlds Greatest Stretch
B2. Specific (DBs)
3-6 DB push press, heels stay on ground
3-6 DB Thruster, Heels stay on ground
3-6 DB devil press, heels stay on ground