Thursday, February 13, 2020

CrossFit

Performance

4 rounds of:
BW Bench Press (Reps)
30sec transition
GHD Sit-Ups (Reps)
30sec transition
Assault Bike (Calories)
30sec transition
Sumo Deadlift High Pull, 95#/65# (Reps)
30sec transition

In this workout you move from each of four stations after a minute, with a 30sec transition time.The clock does not reset or stop between exercises and transition. This is a six-minute round for 4 rounds. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the Bike where each calorie is one point.

Intermediate

4 rounds of:
Bench Press, 115#/75# (Reps)
30sec transition
Straight Leg Sit-Ups (Reps)
30sec transition
Assault Bike (Calories)
30sec transition
Sumo Deadlift High Pull, 75#/55# (Reps)
30sec transition

In this workout you move from each of four stations after a minute, with a 30sec transition time.The clock does not reset or stop between exercises and transition. This is a six-minute round for 4 rounds. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the Bike where each calorie is one point.

Fitness

4 rounds of:
Bench Press, 65#/45# (Reps)
30sec transition
Straight Leg Sit-Ups (Reps)
30sec transition
Assault Bike (Calories)
30sec transition
KB Sumo Deadlift High Pull, 53#/35# (Reps)
30sec transition

In this workout you move from each of four stations after a minute, with a 30sec transition time.The clock does not reset or stop between exercises and transition. This is a six-minute round for 4 rounds. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the Bike where each calorie is one point.

Resolution Burn

EMOM for 6min, alt between:
45sec Tempo Hip Extensions
45sec Hollow Hold

5 Rounds For Time of:
400m Run
30 Sit-Ups
20 Overhead Lunges w/ plate 25#/15#

A TRAINING EXPERIENCE LIKE NO OTHER

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