Fitness & Performance
A) E4M x 4 sets:
– 10-15/side SA DB incline press
– 10-20 alternating KB gorilla rows
– 10 supine medball hamstring curls (slow out/fast in)
Fitness
B) E5M x 4-5 sets:
– 400m run
– 4 up/down DB devil presses
– 8 DB box step-up (knee height)
Performance
B) E5M x 4-5 sets:
– 400m run
– 5 DB devil presses (35/20s)
– 10 DB box step-up (knee height)
Fitness
For time with a partner:
– 1000m row (split)
– 100 RKB swings
– 100 air squats
– 400m run (together)
– 60 push-ups
– 60 prisoner lunges
– 1000m row (split)
– 40 hanging knee raises
– 40 box step ups
– 400m run (together)
Performance
For time with a partner:
– 1000m row (split)
– 100 RKB swings (53/35)
– 100 air squats
– 400m run (together)
– 80 push-ups
– 80 prisoner lunges
– 1000m row (split)
– 60 toes to bar
– 60 box jump overs (24/20”)
– 400m run (together)
RX+: heavier KB, run with medball
Fitness & Performance
A)CrossFit Open Workout 24.1
For time:
– 21 dumbbell snatches, arm 1
– 21 lateral burpees over dumbbell
– 21 dumbbell snatches, arm 2
– 21 lateral burpees over dumbbell
– 15 dumbbell snatches, arm 1
– 15 lateral burpees over dumbbell
– 15 dumbbell snatches, arm 2
– 15 lateral burpees over dumbbell
– 9 dumbbell snatches, arm 1
– 9 lateral burpees over dumbbell
– 9 dumbbell snatches, arm 2
– 9 lateral burpees over dumbbell
Time cap: 15 minutes
♀ 35-lb dumbbell ♂ 50-lb dumbbell
B) 3 sets:
– 30 sec flutter kicks
– 20 sec side plank per side
– 10 V-ups
B) 3 sets:
– 30 sec flutter kicks
– 20 sec side plank per side
– 10 V-ups