CrossFit Now – CrossFit
STRENGTH
Back Squat (10 min to establish 3 x5)
Back Squat (10 min to establish 3 x5)
Back Squat (10 min to establish 3 x5)
WOD
“Finish Line” (Time)
“Finish Line”
For Time:
21-15-9:
Kettlebell Swings
Burpees
Directly Into…
800 Meter Run
14 min Time Cap
Subs:-1000m Row or 50/35 Cal Bike
RX+-Same as RX
RX -53/35#
50-59 -35/26#
60+-26/18#
Basics-12-9-6 – 200m Run
DESCRIPTION
Today’s two-part training day combines strength with a simple conditioning workout
We’ll start by completing 3 working sets of 5 back squats
Before the working sets, we’ll complete a few warmup sets
There is the option to build to a heavy set of 5 or stay at a challenging load across
Record the weight used for all 3 sets
Our conditioning piece begins with a 21-15-9 and ends with a cash-out run
“Finish Line” flows like this:
21 Kettlebell Swings
21 Burpees
15 Kettlebell Swings
15 Burpees
9 Kettlebell Swings
9 Burpees
800 Meter Run
We expect this shorter workout to take between 7-12 minutes to complete
With lower overall volume, we get the most out of this piece by bringing the intensity
KETTLEBELL SWINGS
These are full swings that finish all the way overhead
Choose a weight that allows you to complete the double digit sets (21-15) with 1 break maximum
BURPEES
These are standard burpees:
Chest and thighs hit the floor in the bottom
Jump or step off the floor
Finish at full extension with a small clap overhead and air under the feet
AFTER PARTY
MIDLINE WSU SU HH (3 Rounds for time)
3 Giant Sets:
10 Weighted Sit-ups
20 Sit-ups (Unweighted)
:30 Second Hollow Hold
Rest 2 Minutes Between Sets
RX+-50/35 DB
RX- 35/20 DB
M1- 20/15 DB
M2- 15/10 DB