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09/01/2020

31
Aug

09/01/2020

CFT – CrossFit

Warm-Up/Pre-Training

3 Sets:

30s Banded Hamstring Stretch/Side

30s Lying Leg Crossover/Side

1 Turkish Get-Up/Side-Moderate Weight

Weightlifting

Press+Push Press (5×6(1+5))

Every 2:00 For 10:00 Minutes (5 Sets)

Complete 1 Strict Press, and then 5 Push Press in the same set. Increase weight only if positions are maintained.

Note heaviest weight, and how many sets.

Metcon

Metcon (Time)

12:00 AMRAP:

30 Double-Unders

10 Burpee Box Jump-Overs 30/24

30s L-Hang

Note rounds and reps in the note box.

Movement Options.

Double-Unders→Single-Unders

Burpee Box Jump-Overs→Reduce Height→Burpees

L-Hang→Tuck Hang→Low Plank
This workout is meant to be aerobic, and is prescribed to be held with a sustained pace. Move from one exercise to the next methodically.