FrictionCrossFit – CrossFit

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QOD

What separates CrossFit from doing your own routine (treadmill running, globo gym, etc.)

Warm-up

3×5 Each:

High Hang High Pull

Hang to Power

Floor to Hang

Floor to Power

Push Press

Tall Push Jerk

+

1:00/side Banded SH Reset

1:00/side Banded Front Rack Stretch

3 Position Power Clean + Jerk (4 @ 65)

High Hang + Hang + Floor*

*Jerk after each clean (split or push jerk)

Horse Power (Time)

Competitive:

3 RFT:

10 Wallball Push Press @ 30/20# to 10/9′

10 Box Jump @ 24/20″

cap 4:00

Recreatational:

WB @ 20/14#

Box @ 20″

Lifestyle:

WB @ 14/10#

Box Step Up @ 20″

Stimulus: Shoulders and hips are gonna burn! Go fast and take your rest because you have a repeat.

MC

Rest 2:00

Horse Power (Time)

Competitive:

3 RFT:

10 Wallball Push Press @ 30/20# to 10/9′

10 Box Jump @ 24/20″

cap 4:00

Recreatational:

WB @ 20/14#

Box @ 20″

Lifestyle:

WB @ 14/10#

Box Step Up @ 20″

Stimulus: Shoulders and hips are gonna burn! Go fast and take your rest because you have a repeat.

MC

Rent

20/side Lax Ball Trap Scrub

20/side Tricep Lax Ball Floss