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08/24/2020

23
Aug

08/24/2020

CFT – CrossFit

Warm-Up/Pre-Training

3 Sets:

1:00 Bike

8 Groiner W/Twist/Side

30s Side Plank/Side

Weightlifting

Press+Push Press (5×6(2+4))

Every 2:30 For 12:30 Minutes (5 Sets)

Complete 2 Strict Press, and then 4 Push Press in the same set. Increase weight only if positions are maintained.

Metcon

Metcon (Time)

3 RFT:

20 Calorie Bike

24 Alt. Dumbbell Snatches 50/35

50 Double-Unders

Time Cap:

15:00 Minutes

Movement Options.

Bike→2:00 Bike

Dumbbell Snatch→Hang Dumbbell Snatch→Reduce Weight

Double-Unders→Single-Unders
Start with a hard pace that you can sustain on the bike. Go directly into the Dumbbell Snatches finding a rhythm that will allow you to continuously move through each set. If going unbroken is going to be challenging, break up the reps ahead so that you’re not forced to take long rests.