Warm-up Coaches choice generalised Warm Up Metcon (3 Rounds for time) Partner Wod Each For time: 1. [In 15minutes] 3000m Row (In 500m blocks tag team style) Rest remaining time in the 15minutes then….. 2. [In 15minutes] 2400m Run (In 400m blocks tag team style) Rest remaining time in the 15minutes then…… 3. Max Hover…
Warm-up Coaches Choice General warm up [8min] – Coaches choice dynamic stretching/game [6min] Metcon (AMRAP – Reps) As many rounds as possible in 18 mins with a partner: 60 Cal Row 40 Box Jumps 20 Devils Press (22.5/15kg) 200 double unders 20 Devils Press (22.5/15kg) 40 DB Step Ups *All reps are split with your…
Warm-up Brief [4minutes] – Coaches choice Dynamic general Warm up [6 minutes] Metcon (No Measure) Aerobic Benchmark day Perform 50 Burpees for time Rest 5:00 2km Row for time Rest 5:00 2km Run for time Rest 5:00 200 Double Under’s for time 50 Burpees (Time) Max Effort 50 Burpees 7 Minute Time Cap 2k Row…
Mobility: 1. Rolling shins with peanut ball (1:00) 2. Rolling Calves with a BB (1:00 Partner Helps) Metcon (5 Rounds for time) Varied Endurance EMOM 0:00 – 4:00 – 1km Row 4:00 – 6:00 – 125 Double Unders 6:00 – 8:00 – Rest 8:00 – 12:00 – 1km Row 12:00 – 14:00 – 125 Double…
Mobility: 1. Full Saddle (2:00) 2. Pigeon (2:00 Each) Warm-up 3 rounds, each round can not exceed 3 minutes: 100m run 10 Box Stepups 10 Bird-Dogs 10 Plank Walk-ups Metcon (AMRAP – Rounds) Every minute on the minute for 20min: Min 1. 2 Rope Climbs (15ft) Min 2. 16 DB Front Rack Lunges (22.5kg/15kg) Min…
Warm Up “Wallball Volleyball” Metcon (5 Rounds for reps) Partner Workout: In 5:00 Max Calorie Row Rest 1:00 In 3:00: Max Burpees Rest 1:00 In 5:00: Max DB Snatches (22.5/15) Rest 1:00 In 3:00: Max Burpees Rest 1:00 In 5:00: Max Calorie Row Comp Optional: Burpee bar muscle up 30/22.5
Sucking Wind (Time) “Sucking Wind” For Time: 30 Burpees 40 DB Thrusters 22.5kg/15kg 400m Run 50 Double Unders 500m Row Complete in any order, once you start a certain movement you must complete all required reps before moving on. Sucking Wind V2 (Time) “Sucking Wind V2” For Time: 500m Row 50 Double Unders 400m Run…
Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
Metcon (Time) “A little shotgun sprint” Complete as fast as possible. 50 Calorie Row 40 Box jump overs 30 Burpees over deadball 20 Deadball Cleans 100 Double unders
Thursday 11th May 2017 Triple 3 (Time) 2014 Crossfit Games Event 3 “Triple 3” For time: Row 3,000 meters 300 double-unders Run 3 miles —————————————————— Double Trouble (Time) For Time Row 2,000 meters 200 Double Unders Run 2miles Level 1.5 Row 1,000 meters 100 Double Unders Run 1 milesLevel 1 Row 500 meters 50 Double…
