CrossFit – Thu, Jun 29
Warm up – Thursday
Tabata Bike (8 sets)
Build in pace (80% of workout pace)
-into-
3 sets:
10 Kip Swings
5 Hanging Knee Raises
2 Sandbag Deadlifts + 5-sec Hold (build-in weight)
Build in pace (80% of workout pace)
-into-
3 sets:
10 Kip Swings
5 Hanging Knee Raises
2 Sandbag Deadlifts + 5-sec Hold (build-in weight)
Metcon – Thursday (Time)
3 rounds:
15/12 Calorie Assault Bike (or 12/10 Echo)
15 toes-to-bars
50ft Sandbag bear-hug carry (150/100) (OR 75ft 2×70/50 Farmers Carry)
(KG conv: 50ft = 15m, SB 70/45, FC 32.5/22.5, 75ft = 23m)
15/12 Calorie Assault Bike (or 12/10 Echo)
15 toes-to-bars
50ft Sandbag bear-hug carry (150/100) (OR 75ft 2×70/50 Farmers Carry)
(KG conv: 50ft = 15m, SB 70/45, FC 32.5/22.5, 75ft = 23m)
Skill Work (Max reps)
Pistols
Advance:
5 sets
20-30 seconds bottom of the pistol hold (each leg)
Advance:
5 sets
20-30 seconds bottom of the pistol hold (each leg)
Intermediate:
5 sets
10-20 seconds bottom of the pistol hold (each leg)
Beginner:
5 sets
10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way)
Alternative Option:
3 sets
15 Straight leg Dumbbell Deadlifts
15 Dumbbell Front Squats