February 23, 2017

CROSSFIT/COMPETITORS
Rest Day!

CROSSFIT 101
Conditioning: AMRAP
“Death by Burpees”
With a continuously running clock perform:
1 Burpee in the first 1 minute
2 Burpees in the second 1 minute
3 Burpees in the third 1 minute
…
Continuing this for as long as you are able.

Conditioning: For Time
500m Row
*Balls to the Wall! PR City, Baby!

*Rest 5 minutes between WODs

STRONGMAN
Conditioning: For Time
100 Barbell Jumping Jacks (95/65, Rx+ 135/95)
*every drop do one of the following, you choose:
3 stone/bag over the shoulder
3 tire flips
100M sled push 90/45
100M KB farmers walk 70/53
10 pull ups
10 T2B
10 Ass bike calories
Board Bench Press
Bench Press to a board, you choose board, work up to a heavy 5×3. Post board in comments.

ENDURANCE
Conditioning: For Time
10 Rounds Each:
300m Run
Partner workout, one partner runs while the other rests. Each partner will run 10 x 300m. Time ends after last 300m run

BODY
Warm-up
200 m MB run – MB overhead
10 inchworms
10 step ups
Warm-up
3 Rounds
20 Lateral banded stepovers
10 PVC Pass Throughs
10 PVC good mornings – focus on HIP HINGE
Skill
3 Rounds
5 Turkish Get Up to high post position only Right
5 Turkish Get Up to high post position only Left

Superset 1
3 Rounds
10 Step back step ups (5R/5L)
10 Banded pull over
Superset 2
3 Rounds
10 – 1 Arm Suitcase Deadlift (10R/10L)
10 – Y wall slides – SLOW and CONTROLLED

Finisher
3 Rounds
20 Lateral jumps
20 plate pass throughs in plank position
10 Roll to jump
10 shoulder press to extension