CrossFit – Wed, Feb 21
Warm up – Wednesday (AMRAP – Reps)
Banded 7’s
-into-
3 sets:
1:00 Row (build in pace)
5 Front Squats (empty)
5 Shoulder Press (empty)
10 Deadbugs
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Accessory (AMRAP – Reps)
4 Rounds
10 Single Leg DB Hip Thrust (each side) @ moderate weight
12 Barbell Romanian Deadlift @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Wednesday Optional Extra (AMRAP – Reps)
3,000m Run Program – Week 3
Workout Definition
Warm-Up:
3 Sets
400m at RPE3
10 Sec Controlled Sprint at RPE9***
*No rest between reps or sets.
-Rest 3 Min-
Main Workout:
2 Sets
500m at RPE6, Rest 2 Min
400m at RPE6, Rest 90 Sec
300m at RPE8, Rest 1 Min
200m at RPE8
*Rest 3 Min between sets.
—–
Total: 4150m
***Maintain control of running technique