Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 SET

10-15m, Perform movement then Jog Back…

Walking Knees to chest

Walking quad stretch

Lateral over-under (change direction half way)

Walking figure four

Lunge with twist

Toy soldiers

Walk on toes

Walk on heels

-Quick Rest-

1 SET

10-15m, Perform movement then Jog Back…

High knees

Butt kickers

Side Skip Jumping jacks (down and back)

Single Leg forward hop (right leg)

Single Leg forward hop (left leg)

Karaokes (down and back)

100m run

Workout

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Weight)

4 Rounds for quality

5 Deadlift (Athlete Choice, Heavy)

10 Strict HSPU or DB Strict Press

10 Strict pull ups

20 Sit-ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.

GHD Sit-ups optional.
– You will have the remaining time in class after the mile run to get through all 4 rounds.

– Add a deficit to the HSPU if possible, but you should still be able to do 2×5 reps to complete the set.

– Add weight to the pull-ups but should be able to do 2×5 reps to complete set.

– Keep rest short between exercises and sets if you break things up.

– Rest longer before next round.

– Score is your heaviest deadlift weight. Not looking for a 5RM, just something on the heavier side but with perfect form.