Wednesday 120918

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Jog/Row

15 Barbell Good Mornings

20 Calf Pumps

5 Push-ups

Fitness

FIT: Metcon (Time)

For Time:

800m Run

35 GHD Sit-ups

21 Deadlifts 120kg/80kg

400m Run

21 Deadlifts 120kg/80kg

35 GHD Sit-ups

800m Run

Performance

PERF: Metcon (Time)

For Time:

800m Run

35 Handstand Push-ups

21 Deadlifts 120kg/80kg

400m Run

21 Deadlifts 120kg/80kg

35 Handstand Push-ups

800m Run

Extra Credit

STR: Pause Overhead Squat (10 Sets of 1 Rep)

10 second pause at the bottom of the squat.

SKILL: Metcon (No Measure)

5 Rounds for Quality

5 Perfect Dips

5 Perfect Pull-ups
*use bands to hold control through entire movement

COND: Metcon (Time)

For Time:

25 Cal Row

50 GHDSU/HSPU

25 Cal Row
Use the movement that you didn’t perform on the workout today.

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