CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 27, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

WARMUP

Get Warm In Partners

While one person plays the Fish game (4min) on the Rower (It’s under Fish Game in > Games, on the rower’s screen), the other person performs an AMRAP 4min of:

9 Dead Bugs each side (18 total)

6 OH Squat with PVC

3 Burpees

Switch

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WORKOUT PREP/ STRENGTH

Review each movement as a group:

GHD Situp — Review modifications.

OH Walk — Review how to get the Barbell into the OH position safely.

Prep for Workout

As a team of 4, Run 200m

As a team, work up to the working weight for the OH Walk (with a barbell or heavy MB).

* Perform 3 x 50m efforts to find that weight.

As a team, cycle through each person getting 10 GHD Situps done, or their modification.

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WORKOUT OF THE DAY

BEYOND RXD

Teams of 4:

500m Row

30 Burpees

40 GHD Situps

100m OH BB Walk (155/105lbs)

Run 1km

RXD

Teams of 4:

500m Row

25 Burpees

25 GHD Situps

100m OH BB Walk (135/95lbs)

Run 800 m

FITNESS

Teams of 4:

500m Row

20 Burpees

30 Situps

100m 1 Arm OH DB Walk

Run 800m

* Each person feeds into the 500m row one at a time.

* No one can move to the next station until everyone is done

with their movement.

• EVERYONE runs the 800m together once everyone is done with the OH Walk.

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COMPETITOR

For time:

21-15-9

Thruster (95/65)

3-2-1

Legless Rope climb

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CrossFit Endurance 

Run 4-6 miles depending on running fitness

then

Coaches Choice Crucible Training

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