September 28, 2011

South Florida’s Premier CrossFit Facility

Warm Up

Mobility and Line Drills

Strength Workout

15 Minutes to build up to 1 Rep Max on Power Snatch

CrossFit Workout (Workout A)

6 Rounds for time:
Row 350 Meters
20 Burpees Jumping over Rower

OR (Do not do both A and B)

Assistance Movements (Workout B)

Back Extensions 3 x 12 – 15 Reps

Toe 2 Bar 3 x 15 Reps

Good Mornings 3 x 12 Reps

Heavy Sled Pulls 3 x 100 Meters 3-45s Men / 2-45s Women

Cool Down

Stretching

Coaches Notes:  Athletes will have an option to do Workout A or Workout B after the Strength Workout.  This will give the Athletes a chance to work on weaknesses or give them additional time for recovery.  Workout A is more Met Con based while Workout B is Not For Time and Assistance Movements. 

 

 

 

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