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Components

Metcon

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Workout

Thursday

Warm-up

200m Jog

Into…

5 min AMRAP
5/5 KB Single Leg RDLs
5 Russian KB Swings
5/5 Single Arm KB Push Press
5 Slam Balls
5/5 Alt. Lunges

Skill

E2MOM x 12 MINUTES
MIN 1 & 2 - 3/3 Turkish Get-Up*
MIN 3 & 4 - Muscle-Up Practice/Attempts or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but athletes can also work on their DU in this period.

Workout

Rx: Metcon (AMRAP - Rounds and Reps)

AMRAP x 16 MINUTES*
400m Run
30 Air Squats
30 Sit-Ups
400m Run
30 KB Swing (53/35)
30 Plate Hops
400m Run
30 Slam Ball (25/15)
30 Lunges

*At a Moderate & Smooth Pace Throughout

INT: Metcon (AMRAP - Rounds and Reps)

AMRAP x 16 MINUTES*
400m Run
30 Air Squats
30 Sit-Ups
400m Run
30 KB Swing (35/26)
30 Plate Hops
400m Run
30 Slam Ball (25/15)
30 Lunges

*At a Moderate & Smooth Pace Throughout

BC: Metcon (AMRAP - Rounds and Reps)

AMRAP x 16 MINUTES*
200m Run
25 Air Squats
25 Sit-Ups
200m Run
25 KB Swing (26/18)
25 Plate Hops
200m Run
25 Slam Ball (15)
25 Lunges

*At a Moderate & Smooth Pace Throughout

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

Whiteboard:

Thursday, October 31, 2019

Male Clients

Santiago
Lopez

6:00 AM CrossFit

1 + 68

6 KBS 2nd round

Manuel
Turushina

6:00 AM CrossFit

1 + 26

Felipe
Mota

8:30 AM CrossFit

1 + 1

400m

Gianpaolo
Sirizzotti

4:15 PM CrossFit

1 + 60

Ben
Summit

6:45 PM CrossFit

1 + 2

Female Clients