CROSSFIT 080618
ASAP DIXON, ASAP LODI, ASAP SACRAMENTO, ASAP STOCKTON – CROSSFIT
WARM-UP
PULL/SQUAT WARM UP (NO MEASURE)
Partner Up
P1. :30 Assault Bike (easy)
P2. :30 Samson Lunge Steps
-Both-
P1. :30 Assault Bike (medium)
P2. :30 Push Up to Downward Dog
-Both-
P1. :30 Assault Bike (hard)
P2. :30 Inch Worms
-Both-
-Barbell- (all reps tempo’d)
5 RDLs
10 Bent Over Rows
10 Sumo Deadlifts
5 Goodmornings
5 Back Squats
5 Power Cleans
STRENGTH
PER: SUMO DEADLIFT (5 SETS OF 3 REPS @ 80% OF 1 RM DL)
-After each set 100m Front Rack Carry 55s/35s.
CONDITIONING
FIT: FITNESS ED PULL 20.15 (TIME)
500/400m Row
20 KB Sumo RDLs 70/55
4 Rounds
15 Min Time Cap.
METCON
PER: PERFORMANCE AR.P. 20.15 (TIME)
-800m Run-
15 Toes to Bar
10 Power Cleans 155/105
3 Rounds
-800m Run-
FIT: FITNESS AR.P. 20.15 (TIME)
-800m Run-
40 DBL DB Snatch
40 Situps
20 DBL DB Snatch
20 Sit Ups
-800m Run-
ACCESSORY
ACCESSORY PULL/SQUAT (NO MEASURE)
20 Cossack Squats
:30 Hollow Hold
40 Death March Steps
2 Rounds