04/27/20

CrossFit Bruin – CrossFit

Warm-up (No Measure)

1x:

1min Easy Row or Bike

10 Sumo Inchworm

10 Spiderman

:20sec Dead Hang

1min Easy Row or Bike

10ea Single Leg RDL (no weight)

10 Scap Pull Up

10 Scap Push Up

1min Easy Bike or Row

5ea Box Step Up

3 Strict Pull Up or Ring Row

3ea Windmill

3ea Single Leg Deadlift

1 Wall Walk

Metcon (No Measure)

Flow Workout

Row 1000 meters

10 Single Leg Box Step Up/side

8 Strict Pull Up

6windmill/arm

4 Single Leg Deadlift/side

2 Wall Walk

Row 750 meters

10 Single Leg Box Step Up/side

8 Strict Pull Up

6windmill/arm

4 Single Leg Deadlift/side

2 Wall Walk

Row 500 meters

10 Single Leg Box Step Up/side

8 Strict Pull Up

6windmill/arm

4 Single Leg Deadlift/side

2 Wall Walk

Row 250 meters

Notes: Athlete chooses the weight. It should be light to moderate weight with a focus on position and recovery.

Scaled Version

Row 750 meters

10 Single Leg Box Step Up/side

8 Ring Row

6windmill/arm

4 Single Leg Deadlift/side

2 Wall Walk

Row 500 meters

10 Single Leg Box Step Up/side

8 Ring Row

6windmill/arm

4 Single Leg Deadlift/side

2 2 Wall Walk

Row 250 meters

10 Single Leg Box Step Up/side

8 Ring Row

6windmill/arm

4 Single Leg Deadlift/side

2 Wall Walk

Row 250 meters

Notes: Athlete chooses the weight. It should be light to moderate weight with a focus on position and recovery.

Metcon (No Measure)

AT HOME:

Minimal Gear

Same movement while subbing a run for the row

Bodyweight Version

Flow Workout

Run 800 meters

10 Single Leg Step Up w/ :03sec down

12 See-Saw Plank

10 windmill/arm

8 Single Leg Deadlift/side

2 Wall Walk

Run 600 meters

10 Single Leg Step Up w/ :03sec down

12 See-Saw Plank

10 windmill/arm

8 Single Leg Deadlift/side

2 Wall Walk

Run 400 meters

10 Single Leg Step Up w/ :03sec down

12 See-Saw Plank

10 windmill/arm

8 Single Leg Deadlift/side

2 Wall Walk

Run 200 meters

Notes: Focus should be on position and recovery.

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