Cheaper by the Dozen

26.2 CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

*30 Seconds Each:*

Bike (Increasing Intensity)

Inchworm to Push-ups

Straight Leg Sit-ups

Superman Hold

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Romanian Deadlift (Build to a heavy 6)

15 Min to build to a heavy 6

Metcon

Cheaper by the Dozen (AMRAP – Reps)

AMRAP 12:

3 Deadlifts (205/145)

3 Toes to Bar

3 Calorie Erg Bike

6 Deadlifts (205/145)

6 Toes to Bar

6 Calorie Erg Bike



Up By 3’s Until Finish
* In any ascending rep scheme workout, it’s the work that we can’t see on paper that really counts

* All the single digit rep rounds are essentially a buy-in for what is to come later on

* In the opening sets of 3-6-9, we can aim to set ourselves up for strong rounds of 12-15-18 and maybe even beyond

* Move methodically from the beginning in order to stay moving as much as possible on the back half of this workout

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close