CrossFit

Sat, Aug 16

DYNAMIC WARM-UP | 12:00

1 set:

200-meter row, slow

2 sets:

6 med-ball chest passes with a partner

6 med-ball lateral passes with a partner (3/side)

6 alternating box step-ups with a partner

1 set:

6 med-ball chest passes with a partner

6 med-ball lateral passes with a partner (3/side)

6 box jumps

3 sets:

3 shoulder presses – elbows in front of the bar in the rack

3 sumo deadlifts – feet just wider than squat stance

3 jumps in place (on sets 2 and 3, have athletes box jump and step down)

1 set:

200-meter row, faster

FIGHT GONE BAD

BENCHMARK

RX

3 rounds for reps:

1:00 wall-ball shots (14/20 lb)(9/10 ft)

1:00 sumo deadlift high pulls (55/75 lb)

1:00 box jumps (20 in)

1:00 push presses (55/75 lb)

1:00 row for calories

– Rest 1:00 between rounds.

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for reps:

1:00 wall-ball shots (6/10 lb)(9/10 ft)

1:00 sumo deadlift high pulls (35/45 lb)

1:00 box step-ups (12/20 in)

1:00 push presses (35/45 lb)

1:00 row for calories

– Rest 1:00 between rounds.

ABOUT THE WORKOUT

INTENDED STIMULUS

• 15-25 reps for each movement.

• High-rep, lightweight conditioning workout.

• Push the pace on the row or pace based on fatigue level.

• Athletes can achieve 30-50 reps on the box jumps and push presses.

• Maintain full range of motion despite the volume and fast pace.

• Classic CrossFit benchmark workout.

• CAP benchmark for August, last tested 250424.

STRETCHING | 5:00

2 sets:

:30 lacrosse ball calf roll/leg

:30 lacrosse ball foot roll/foot