The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th! No Friday 4pm CrossFit class!
Strength & Conditioning:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Reps you pick!
*Every other Run swap out for 60 Double Unders
*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5-10 reps each time. Anything more than that and you’re gunna wind up doing WAY too many in total.
Russian KB Swings 70/53
Also, don’t worry about finishing, this is just a little complimentary piece because we have some time left. Anything you get done here is just a bonus 🙂
3min. to get as far as possible…
50 Cals of Choice
50 Bodyweight Sit-Ups
50 American KB Swings 53/35
50 Double Unders
50 Bodyweight Lateral Lunges (L+R=2)
6min. to get as far as possible…
(Same workout, but starting from the bottom up)
9min. to get as far as possible…
(Same workout, starting back at the top)
12min. to try and finish starting from the bottom up! Can you finish!?
Bodyweight Lateral Lunges:
7 DB Push Press (right arm)
7 DB Upright Row (right arm)
7 DB Push Press (left arm)
7 DB Upright Row (left arm)
Rest 1min. Repeat For 3 Total Sets.
75 Kipping Pull-Ups
*Every-time you drop from the bar, you must run 200 meters.
Time CAP: 15min.
– If you can do 15 Strict Pull-Ups in a row, then I suggest doing strict for this, even if you don’t finish in 15min. It will just be a better workout for you.