CrossFit:
A.) Teams of 2: (1 person works at a time)
2 Rounds For Time:
200 Double-Unders
50 Overhead Squats (135/95 lb)
50 Pull-Ups
1 mile Run
Cool Down:
Walk 2 min
Sweat:
Little Fight Gone Bad Style Today:
4 Rounds:
1min. of max meters on the rower
1min. of max alt. hang snatches 45/30s
1min. of max double unders
1min. of max close stance goblet squats 45/30
1min. of max sit-ups (anchored)
1min. of max db push press
2min. Rest x 4 total rounds
There is no rest or transition time between stations, so get ready to move quick!
Quick Notes:
1.) The goblet squat requires only 1 DB
2.) The push press requires 2 db’s
3.) Advanced: 50/35
4.) It’s only 1min. so be sure to go hard and get the most out of it! Be competitive today also! Throw your scores in the system and let’s see what you got!
5.) Anchored just means that your toe is under the handle of the DB so you can go faster.
HIBB:
A.) Surperset 20 min to hit 4-5 sets
Building to a heavy set of 5 for each
Front Squat
Deficit Deadlift
*Stand on 1-3 45# plates creating more range of motion.
*3 second eccentric (lowering phase)
Rest 2 min after each set
B.) 15 min AMRAP
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
This is a classic HERO WOD call, “Bull.” Usually takes people about 45min solo, so I am hoping you guys can finish as a team in 35min. or less.
*Break it up however you like, but the run must be in 200m intervals.
*If you and your teammate are really badass, consider doing 30 Muscle Ups in stead of 50 pull-ups each round. And depending on skill level, you can add a little weight to the OHS. Maybe 155?