Blog Search

Teens 01/17/18

By: 0

CrossFit 845 – Poughkeepsie – Teens

Core

Metcon (No Measure)

Tabata

1. Sit Ups/Burpees

2. Jump Rope/Plank

3. Russian Twists/Air Squats

Metcon

Metcon (Time)

1000m Row

Rest 3:00

750m Row

Rest 2:00

500m Row

Weightlifting

Metcon (No Measure)

4×8 reps

DB Curls

DB Lat Raises

DB Front Raises

Single Leg Deadlifts (each side)

Endurance

By: 0

CrossFit 845 – Endurance

Metcon (5 Rounds for calories)

“Mythbuster”

5 Rounds

Row 500m at your 2k Pace

Rest 3 minutes between rounds

Men: You must use a damper setting of 2, 4, 6, 8, 10 for each successive round.

Women: You must use a damper setting of 1, 3, 5, 7, 9 for each successive round.

Record the calories rowed for each round.
You must stick to the proper pace and damper setting. Take a mental note on how the round felt in terms of fatigue.

Grunt Work

By: 0

CrossFit 845 – Carmel – CrossFit

Gymnastics

Pull-ups (5×5 Strict – Use bands if needed)

Superset with Bulgarian Split Squats w dumbells 5 on each leg – find a heavy ish weight

Metcon

Metcon (Time)

500 m row Buy in

2 rounds

25 KBS (53/35)

20 Alt KB Snatches (53/35)

15 KB SDHP (53/35)