4. April 2024
Apr
04
CrossFit – Thu, Apr 4
Warm-Up
Warm-Up
AMRAP x 4 MINUTES
100m Run
8 Barbell Jefferson Curls
8 Alt. Groiners
8 Ring Rows
Into…
AMRAP x 4 MINUTES
100m Run
8 Barbell Good Mornings
8 Cat Cows
8 Jumping Pull-Ups
Strength – All
Deadlift (5-5-5-5
Tempo Deadlift (31X1)*
)
Workout – Performance
3 SETS (Time)
400m Run
15 Deadlifts (185/135)
15 Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (85/60)
Workout – Fitness
3 SETS (Time)
400m Run
15 Deadlifts (135/95)
15 Jumping Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (60/42.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
100m Walk Outside
-Rest as Needed-
(No Measure)
*Start Light and Build to Moderate+.
Remember Reading Tempo…
1st Number is ‚Down Portion‘
2nd Number is ‚Down Position‘
3rd Number is ‚Up Portion‘
4th Number is ‚Up Position‘
(Score is Weight)