CROSSFIT
STRENGTH/SKILL
EMOM 10
Min 1: 10′ Handstand Walk or 20s Handstand Hold
Min 2: 10-20s Hollow Hold or L-Sit Hold
METCON
AMRAP 25
100′ Heavy Sled Push
100′ Front Rack KB Carry
50′ Overhead KB Carry
– 90s Rest B/T Rounds –
FINISHER
Bent-over Double KB Rows 4×10
WHITEBOARD BRIEF
– Skill: Today we’ll perform some work on static holds. All sets should “doable” so work within your limits.
– Metcon: Sled work/Carries today. This work will challenge your posterior chain, core, and endurance. This work is great to develop grip and core strength. There is 90s rest between rounds, but we want athletes to rest as needed between sets so you can repeat the same level of output for all rounds. The goal is to build to the heaviest weight possible with the sled push. Athletes should be able to go right from the front rack carry to OH carry without putting KBs down. Score = heaviest additional weight (not including the weight of the sled.) If rain, sub 250 row or 30s bike for sled push and score KB total weight.
ENDURANCE
METCON
“Moon Dog”
3 Rounds
1:00 Double KB Front Rack Hold
50 Sit Ups
25 Ring Rows
50 DB Step Ups
100 2 Count Mtn. Climbers
WHITEBOARD BRIEF
– Metcon: Core dominant workout, this should provide a slightly different feel and stimulus. Work on breathing efficiently and really bracing your core through all the movements.