Monday 23rd of October 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds of;

50m run

25m high knees

25m spiderman crawl

10 Banded face pulls

Strength & Conditioning

Shoulder Press (5-3-1+)

Set 1 – 5 @75%

Set 2- 3 @ 85%

Set 3 – 1+ @95%

Set 3 should be for max reps @95% without failure.

Metcon

Metcon (Time)

21 Thruster 52.5/35

21 Box jumps 24/20″

15 Thrusters 52.5/35

15 Burpee Box jump overs 24/20″

9 Thrusters 52.5/35

9 Box jump overs 30/24″
* Straight into your double unders at the finish or cap of your workout these are to be done under fatigue

Metcon (AMRAP – Reps)

Buy out –

Double Unders (Max reps)

* 4 attempts max reps with a 3 minute cap
Score is total Double unders across the 4 attempts or 3 minute cap

Extras

Metcon (No Measure)

3 sets for quality of;

4 x 5 Single arm db press 20sec hold (each side)

4 x 10 HS hold plate shifts (can be done from box if needed)

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