Trip Advisor

26.2 CrossFit – CrossFit

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.

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Warm-up

Plate warm up (No Measure)

30 Seconds

Plate Hops

Plate Romanian Deadlifts

Plate Russian Twists

Plate Sit-up

Plate Lateral Squats

Plate Counterbalance Squats

*Performed with 15/10# Plates*

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Trip Advisor (3 Rounds for reps)

AMRAP 5:

Buy-In: 45/30 Calorie Assault Bike

Into Max Rounds

9 Power Cleans (95/65)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/20 Calorie Assault Bike

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders
* We’ll work for 5 minutes and rest for 5 minutes in this high intensity interval workout

* Each 5 minute AMRAP starts with a buy-in of Assault Bike calories

* These buy-ins only happen once

* Following the bike, you’ll complete as many rounds and reps as you can of power cleans and double unders with the time remaining

* **For Example:** If you finish the bike in 3 minutes, you have 2 minutes to work through rounds on the bar and rope

* Your score for each section is total rounds and reps of clean and double unders

At home work out

Metcon (AMRAP – Reps)

AMRAP 20:

15 Odd-Object Rows

15 Push-ups

15 Air Squat Hops (Over Pack)

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