Thursday 9/9/2021

CFD – CrossFit

Conditioning

Metcon (No Measure)

Manchester United Beep Test (Rowing Edition)

Until Failure:

Min 1-10: 25 seconds to complete a 100m/80m row (sprint) + 35 seconds to complete 100m/80m row (light)

Min 11: 24 seconds to complete a 100m/80m row (sprint) + 36 seconds to complete 100m/80m row (light)

Min 12: 23 seconds to complete a 100m/80m row (sprint) + 37 seconds to complete 100m/80m row (light)

Min 13: 22 second sprint + 38 second recover

Min 14: 21 second sprint + 39 second recover

Min 15: 20 second sprint + 40 second recover

Min 16: 19 second sprint + 41 second recover

Min 17: 18 second sprint + 42 second recover

Min 18: 17 second sprint + 43 second recover

Min 19: 16 second sprint + 44 second recover

Min 20-22: 15 second sprint + 45 second recover
Imagine this like running sprints on a football field. You are going to run down 100m then jog back 100m

Link below to original workout:

http://files.leagueathletics.com/Text/Documents/21075/56842.pdf

Weightlifting

Metcon (No Measure)

Snatch Day

(1)

Sot’s Press

3×3

Increasing weight (small)

Every 90

(2)

2 Snatch Push Press + 1 Tempo OHS (3:3:1)

5×2+1

Every 2 min

Increasing weight

(3)

Snatch w/ pause below knee + Snatch

8×1+1

Increasing weight

Every 90 seconds – 2 minutes

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