CrossFit SPEED – CrossFit
5 E/Leg High Box Single Leg Step up w/ slow lower
20 Each Side Heel to Ground
5m each side Banded Squat Walk
3 Rounds for time of;
40 Double Unders
10 Minute Cap
If needing to scale the pistols, today use double the amount in air squats.
For max load total load.
Rest as needed in between sets, working with a 20 Minute Cap.
Scored as combined successful lifts ie;
20 @ 100, 10 @120, 5 @ 150, 20 @110
would be a score of 480 KG
Metcon (No Measure)
3 rounds for quality
5 Reps Each leg, build up to a challenging height
Single Leg Romanian Deadlift
Perform unweighted, aiming to add as much deficit where you can remain “straight legged” as slowly as possible