I. Run 400m
II. 9 Foundational CrossFit Movements x 5 reps each
III. Mobility Drills & Yoga Poses
Warm-up with 3 sets of 5 reps each, building to within 10% range (heavier or lighter) than the goal starting weight for your first sets.
All sets and reps have a deliberate and controlled :01 minimum negative. Tension at touch and go point for subsequent repetitions should be constantly maintained (do not relax at the bottom. Climb weights as able provided form is sound.
Versus a 15:00 Running Clock, complete the following;
Deadlift 10-10-8-8-6-6 reps (climbing weight as able, :01 negative)
Post scores to comments.
Against a 14:00 Running Clock complete the following Run as fast as possible before working through the subsequent Triplet of movements as an AMRAP in the time remaining:
Then… AMRAP in the time remaining of
5 x Lateral Burpees (over Slamball)
10 x Slamball
15 x Box Jump Over’s/Step Over’s (24/20”)
Score as rounds/reps completed at 14:00 mark.
Rest 3:00, Then…
Part 2. Complete a 10:00 AMRAP of the following
Each Rounds is
5 x Slamball Medicine Ball Cleans
100ft x Front Rack Slamball walking Lunges
100ft x Throw Slamball forward/reverse
100ft x Bear Crawl Push-Roll Slamball
10 x Push-ups
Notes: (40ft for reference is wooden platform length)
Score this as round completed and enjoy the sense of morale correctness at the rhetorical nest rebuilding lesson embedded within our movements for today’s training. Ask Grant for backstory clarification at your leisure.