FrictionCrossFit – CrossFit

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QOD

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Warm-up (No Measure)

15-12-9

DU/SU

Lat pull downs

sit-ups

+

1min/side:

calf stretch

seated lat distr.

1min:

ring shoulder ext.

BMU development (x4)

x4

comp./rec. :

10 arch rocks

10 hollow rocks

5 kip to hip

3 Neg. BMU

1 BMU or attempt

lifestyle:

10 arch rocks

10 hollow rocks

5 kip swings

3 Neg. dips – :05 down

1 low bar MU

cap: 15min

Metcon (Time)

Competitive

FT:

100-80-60-40-20

DU

10-8-6-4-2

BMU

cap: 16min

Recreational:

50-40-30-20-10

DU

10-8-6-4-2

Box BMU

*If you can do BMU but don’t have the stamina for 30, then cut BMU reps in half

Lifestyle:

150-120-90-60-30

SU

10-8-6-4-2

low bar MU

Stimulus: DU should take no more than 2 breaks, otherwise scale. Looking to keep an elevated heart rate while going into a skill movement. BMU can be broken on larger sets but take little rest.

~NT

Rent

x3 – 5 of each

A

T

Y

use 5 or 2.5