Today we go long and we do it fast. The loads and skill should all be considered on the low end of the spectrum when it comes to CrossFit. If you don’t choose a load that is “light” for you, you will miss out on the beauty/gains that are envisioned for today. The movements and loading are reminiscent of Fight Gone Bad, but of course a very different flavor in sequence, execution and even how this is measured. If you have done FGB, today should have a similar feeling on your body and mind, minus the rest.
Go fast, take chances.
100m Run
10 Lateral lunge (5 each)
5 inch worm
100m Run
20 Plank shoulder tap
10 Spiderman
100m Run
10 Air Squat
10 Burpee no push up
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3 Sumo Deadlift
3 Sumo Deadlift High Pull
3 Strict press
3 Push Press
4 sets
(2 sets no weight on bar, 2 sets increasing weight)
Every 2:00 x 5 sets
Building in sets execute 5 Push Press starting around 55-60% 1rm.
RXConditioning
800m Run
_________
3 rounds
25 Front Squat (75/55lb.)
25 Sumo Deadlift High Pull (75/55lb.)
25 Push Press (75/55lb.)
_________
800m Run
Goal: 18 minute or faster finish.
Intermediate
800m Run
_________
3 rounds
25 Front Squat (65/45lb.)
25 Sumo Deadlift High Pull (65/45lb.)
25 Push Press (65/45lb.)
_________
800m Run
Baseline
400m Run
_________
3 rounds
15 goblet Squat (15/10lb.)
15 KB Sumo deadlift high pull (15/10lb.)
15 Dble. KB or Db PP (15/10lb.)
_________
400m Run
3×10 Terminal knee extension (banded)
+
3×10 Standing single arm DB upright row (slower down than up tempo)
