FrictionCrossFit – CrossFit

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QOD

What helps you keep rep count during a workout? How does this benefit you?

Warm-up (No Measure)

x3

5/leg shrimp squat or reverse lunge

10 box dips

10 ring rows

+

1min/side:

Pigeon

KB Dorsiflexion

1min:

Banded child’s pose

Strength (x4)

x4

15 banded lat press down

10 bent row 95/65 , 75/50 , 45/35

5 ab wheel

Metcon (Time)

Competitive

FT:

500m row / .8 bike / 400m run

– then-

5 rds

10 HSPU

10 Pistols

-then-

500m row / .8 bike / 400m run

cap: 14min

Recreational:

FT:

500m row / .8 bike / 400m run

– then-

5 rds

10 HSPU w/ plates/abmat

10 Heel hook pistols

-then-

500m row / .8 bike / 400m run

Lifestyle:

FT:

500m row / .8 bike / 400m run

– then-

5 rds

10 Box HSPU

10 Pistols to target

-then-

500m row / .8 bike / 400m run

Stimulus: Elevate heart rate and stay consistent on skill work and then burn out at the end. If you’ll need to break more than once, scale movements. Expect legs to fatigue and feel heavy on pistols and through the last row. HSPU will give legs a break. goal is fast and unbroken on HSPU. With that said, don’t go to failure.

~NT

Rent

x3

10 lateral raises

10 front raises