CrossFit:
35min. to finish… When 35min hits the clock, it’s over. Stop. It doesn’t mean you suck if you don’t finish. Just means I programmed a little too much. I haven’t done this one yet.
For Time:
50 Cal Row
40 Burpees
30 Cal Assault Bike
20 Power Snatch (below)
Rest 2min. Repeat 4 times
Round 1.) Power Snatch
Round 2.) OHS
Round 3.) Power Snatch
Round 4.) OHS
*Weights: 115/75
ADV 135/95
ADV+ 155/105
Pro 185/135
Bodywork:
“Death by 10 meter sprints”
Minute 1.) One 10m Sprint
Minute 2.) Two 10m Sprints
Minute 3.) Three 10m Sprints
… And so on until you fail.
This is actually REALLY tough once you get to around 10. Have fun!
Part 2.) Full Body Circuit
Accumulate a 3min. Hollow Body Hold
Immediately go into;
100 Air Squats
Immediately go into;
Another 3min. Hollow Body Hold
Immediately go into;
100 Regular Push-Ups
Immediately go into;
Your last 3min. Hollow Body Hold
Immediately go into;
10 Wall Walks
(*If you break on the hollow holds it’s ok, just try and have a short rest and get back on it! Inevitably everyone will break at some point)
https://www.youtube.com/watch?v=g5t5LXOH4EI
Wall Walk:
https://www.youtube.com/watch?v=c5DrKyP6VZM
Sweat:
Get as far as possible in 35min…
3 Rounds:
400m Run
29 Back Squats (95/65)
immediately into;
3 Rounds:
400m Row
29 Push Press (95/65)
immediately into;
3 Rounds:
25/18 Cal Assault Bike
29 SDHP’s (95/65)
*You may not finish this one and that’s fine. Just make sure you pick a weight you can move through. 75/55 is probably a better RX for most of you. Regardless the goal is to start on whatever section you want and just get as far as possible.
Da Daily D:
For Time:
400m Farmer Carry with (2) 45/30lb. DBs
Immediately into;
7 rounds of:
10 Toes-To-Bar
10 Sit-Ups (Feet Anchored in DBs)
10 Push-Ups
Immediately into;
400m Farmer Carry with (2) 45/30lb. DBs