CrossFit Workout
General Warmup
550 meter run
IronScap Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
10 air squats
10 pushups
10 V-ups
Workout Specific Workout (start this at 20 past the hour)
Alternating EMOM for 14 minutes of:
10 one-arm KB thrusters, start light go up to 24 kg (16 kg)
30 double-unders
Workout (start this at 40 past the hour)
7 rounds for time of:
7 box jumps, 24" box (20" box)
8 thrusters, 95 lbs (65 lbs)
150 meter run
No one goes up. Go FAST!!!!
This has a 16 minute time cut.
Competition Team Lift
Please make up a team lift from the past three days. If you did all of them........REST
Competition Team Skills
Please make up a team skills workout from the past three days. Priority is the muscle-up workout from yesterday. If you did them all........REST
Supplemental Workout
1 mile easy run
10 minutes of hip and hamstring mobility
Then
10 rounds, on the 2 minute start interval of:
50 meter sprint + 5 burpees
Walk easy for 10 minutes after the 10 rounds.
Hip and hamstring mobility for 10 minutes.
"There is little success where there is little laughter."
- Andrew Carnegie
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