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Workout

CrossFit - Wed, Aug 21

Warm up (No Measure)

A. GENERAL (5:00)
2 rounds
200m Jog
10 Plank DB drag throughs
5/5 Side plank leg raises

B. MOBILITY / ACTIVATION
Ballistic Leg Swings
10/10 Front and Back + Side to Side

C. SPECIFIC
Running
2 x 50' drill out, jogging back
- High knees
- Carioca
- Butt Kicks
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Suitcase Carry
Work up to workout weight
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Single DB Devil's Press
Grab workout weight
5 Burpees Deadlifts / arm
3/3 Devil's Presses @ workout weight

Running Drill Video Demonstration in Coach's Notes

METCON (AMRAP - Rounds and Reps)

Amrap 24
100m Carry @ Moderate
10/10 Single DB Devil's Press @ 50/35 lbs x 1
800m Run

Run replacement:
- Bike (1600-2000m)
- Row (800m)

Score: Rounds & Reps
TC: 24 minutes
KG: 22.5/15 x 1

Scaling Options

Beginner
100m Carry @ Moderate
10 Plate Devil's Press @ 15/10 lbs
400m Jog / Walk

Intermediate
100m Carry @ Moderate
10/10 Single DB Devil's Press @ 35/20 lbs x 1
800m Run

POST METCON (Checkmark)

3 sets

12/12 DB Bent over rows
12 DB pullovers
12 Band pull aparts

Scaling Options
All categories as written

ACCESSORY / EXTRA (Checkmark)

Chinese plank
3 x 30-60 seconds

Isometric Posterior chain accessory

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, August 21, 2024

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