June 29, 2017

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: 30 minutes For Calories
30 Seconds ON/60 Seconds OFF

STRONGMAN
*Pick option 1 or 2 per category and then do the other option if you do both days.
Strength
Option 1:
1RM log clean and press
Then – 2x 30s max reps at 60%

Option 2:
1RM DB Snatch
Then –
30s max reps right arm at 60%
30s max reps left arm at 60%

Option 1:
Crossfit main site 170628 (sort of)
12 min amrap
9 double KB deadlift (70/53)
6 burpees
3 double KB clean (70/53)

Option 2:
For time
30 back squats at body weight
RX+ 1.5x bodyweight
Use a rack

ENDURANCE
Conditioning: 3 RFT
I can’t drive 55
4 x 200m run
:75 rest between each 200m and 4:00 rest between rounds (Total of 12 200m runs)

BODY
THE ROWER WORKOUT, BUT NO ROWING
WAIT, WHAT?

A) 4 x 10
– Push ups
*no knees or wormy weird ones. Strict from floor or various elevated surfaces
– Rower lunges

B) 4×10
– Renegade Rower Row- Right side, then left side
*use rower for full range of motion
– Rower hammy curls
– Shoulder press, right then left with resting side in front rack position

C) 4×10
– Get up sit ups
– Rower pikes or Rower roll outs