CrossFit:
In Teams of 2:
COMPLETE 1,000 REPS FOR TIME:
Row or Bike Calories
Wall Balls (20/14lbs.)
Toes-To-Bar
Hand Release Push-Ups
Sweat:
In Teams of 2:
COMPLETE 1,000 REPS FOR TIME:
Cals of Choice
Wall Balls (20/14lbs.)
DB Deadlifts (70/50s)
Push-Ups
Rules of this workout:
1.) You can break it up into ANY rep scheme you like.
2.) You must use all of the movements. It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 😉
3.) ONLY 1 athlete can work at a time.
Time CAP: 40min
Daily D:
Part 1.) “Shoulder PUMP”
5min. of Single Arm DB Upright Rows
*Switch sides every 6-8 reps nonstop for the entire 5min. Try as hard as possible to not put the DB on the ground.
https://www.youtube.com/watch?v=0PpUdCGUDWU
Part 2.) “Shoulders + Core Conditioning”
3min. AMRAP:
60 Double Unders
20 DB Push Press 45/30lb
Max Toes-To-Bar in remaining time
Rest 90sec. Repeat x 4 Rounds
*Score is just the TTB
Rules of this workout:
1.) You can break it up into ANY rep scheme you like.
2.) You must use all of the movements. It does not have to be evenly spread, but you have to do some reps of each movement. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 😉
3.) ONLY 1 athlete can work at a time.
Work on your strategies, we have a competition coming up!
Time CAP: 40min.