October 16, 2014

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CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: For Time
Run 1 Mile
Rest 2 Minutes
Run 800m
Rest 2 Minutes
Run 400m
Rest 2 Minutes
Run 200m
*Score = Total Time – 6 Minutes

CrossFit Prep
Lifts: Deadlift and Clean & Jerk

Skill: Handstand Push Ups

CrossFit Endurance
Warm-Up:
1) 1-Mile Indian Run
2) Plyometrics
3) 4 Striders

Assessment:
1) 1-mile run
2) 2-minute ME HRPU
3) 2-minute ME Sit-Ups
4) 2-minute ME Air Squats
5) 10-minute ME Double Unders

Incendia Barbell
1) 2 Power Cleans + 1 Push Press + 1 Jerk

2) Back Extensions 3 x 15