CrossFit - Wed, Oct 12
Warm-up
<p><b>[3-10:00]</b></p><p>5:00 @ warm up pace</p><p>2 box jump overs</p><p>2-4 strict pull ups</p><p>4 box jumps</p><p>4-6 kip swings</p><p>8 box step ups</p><p>6-8 kipping pull ups</p>
Weightlifting
<p><b>[10-20:00] </b></p><p> </p><p><b>EMOM 10:00</b></p><p><b>1. Pull up variation</b></p><p><b>2. Step Variation</b></p>
Max Kipping Pull Ups (5 Rounds for reps)
<p>30s MAX kipping Pull Ups</p>
Kip Swing (5 Rounds for reps)
<p>30s Kip Swing Practice </p><p>(Option to complete an max time bar hang for the 30s)</p>
Bar Muscle-ups (1-3 reps)
Single DB Box Step Up (10-16 Single DB Box Step Overs (24/20") )
Pistols (6-10 pistols)
Satisfied (3 Rounds for reps)
<p>6:00 Row @ Moderate Pace</p><p>rest 2:00</p><p>6:00 Bike @ Moderate pace</p><p>rest 2:00</p><p>6:00 Row @ Moderate pace</p>
Metcon
<p><b>[25-55:00]</b></p><p> </p><p> </p><p>CC: SUSTAIN</p><p>This workout is highly individual, but if you want some distances to aim for: 1000-1300m row and approx. 2-2.25 miles on bike</p><p> </p><p><b><u>INDIVIDUALIZATION</u></b></p><p>As written for ENDURANCE work</p><p>If you want to work Power, ROW HARD for 1:30 + slow row 4:30 (for all 3 sets)</p>
Cool Down/Stretch
<p><b>[55-60:00]</b></p><p>Foam Roll Lats, back, quads</p>
Single DB Box Step Up (10-16 Single DB Box Step Overs (24/20") )
