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Components
Fast & Heavy
Metcon
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Fast & Heavy - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (3/6)
Workout
Fast & Heavy
Warm-up
A: Fast & Heavy (Time)
For time:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Men: 50 lb.
Women: 35 lb.
15 Minute Time Cap
B: Metcon (Time)
Intermediate Version
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Men: 35 lb
Women: 25 lb
Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.
C: Metcon (Time)
Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters
Men: 25 lb
Women: 10-15 lb
Mobility
ROMWOD post workout.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 07, 2018
Male Clients
1
Kyle
Madison
5:30 PM CrossFit
10:11
2
Dewayne
Thompson
5:00 AM CrossFit
9:55
35lbs
3
Jarrett
DeSilva
6:30 PM CrossFit
10:53
scaled to 35 lb dumbells
Female Clients
1
McKenna
Hyman
6:00 AM CrossFit
10:04
2
Mackenzie
Simmons
6:00 AM CrossFit
10:07
3
Alyssa
LaFleur
5:30 PM CrossFit
10:26
4
Jessica
Rodriquez
6:00 AM CrossFit
12:40
5
Do not call
Dasinger
8:30 AM CrossFit
13:52
#30
6
Stephanie
Love
6:00 AM CrossFit
14:07
25# DBs
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