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08/18/2020

17
Aug

08/18/2020

CFT – CrossFit

Warm-Up/Pre-Training

3 Sets:

20-30s Quadraped Hold

8 DB/KB Windmill/Side

8 Cossack Lunges/Leg

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump
The Max Height Box Jump is both gratifying and some times scary. If you don’t feel comfortable really pushing to a max, then use the time to work on getting some reps in on a comfortable height.

Metcon

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP:

10 Thrusters 95/65

30 Double-Unders

Rest 2:00, then move onto the next 4:00 AMRAP.

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP:

10 Sumo Deadlift High-Pulls 95/65

10 Burpees

Rest 2:00, then move onto the For Time.

Metcon (Time)

4 RFT:

10 Thrusters 95/65

10 Double-Unders

10 Sumo Deadlift High-Pulls 95/65

10 Burpees

Movement Option.

Thrusters→Dumbbell Thrusters→Wall Balls→Goblet Squats

Double-Unders→Single Unders

Sumo Deadlift High-Pull→Russian KB Swing

Burpees→Partial Burpees
This workout is all intensity. The short AMRAPS really allow you to push your pace here. We want to be working for the entire 4:00 minutes of each AMRAP with short rests between reps/movements.