CFD – CrossFit

Conditioning

5:30a/9a/4:30p

Metcon (Calories)

CFD At-Bat

3 Sets of a death by:

Rowing
Death by is an EMOM until failure

Men start @8 calories

Women start @5 calories

Add 1 calorie each successful minute

Once you fail to complete the calories in the respective minute, rest 5 minutes and start again AT 3 CALORIES LESS THAN YOUR LAST SUCCESSFUL MINUTE.

Once you fail in the second set, rest 5 minutes and start again AT 3 CALORIES LESS THAN YOUR LAST SUCCESSFUL MINUTE.

3 “Strikes” (failed minutes) and you’re out!

Weightlifting

6:30a/9a/5:30p

Press in Split Jerk (3-3-3)

->GREAT drill to improve comfort and positioning in split jerk
New set every 90 seconds to 2 minutes

From the floor or rack

increasing weight

Jerk in Split (3-3-3)

New set every 90 seconds to 2 minutes

From the floor or rack

Increasing weight

Overhead Squat (3-3-3-3)

CLOSE GRIP Overhead Squat (i.e. in your jerk grip)

New set every 2 minutes

From the Rack

This does NOT need to be heavy today.

Build comfort with the close grip and go as low as you can in the squat while keeping the barbell in a good overhead position.

Split Jerk (2-2-2-1-1-1)

New set every 2 minutes

From the rack

Build to today’s heavy single

Lifter’s choice between split jerk, power jerk or squat jerk

Metcon (No Measure)

Accessory:

3-4 Sets, not for time:

20 Banded Bicep Curls

100′ Bird Walk (i.e. walk holding DBs in a lateral raise)

20 Banded Tricep Pull-Downs

100′ Frankenstein Walk (i.e. walk holding DBs in front raise)

-Rest as needed between sets-

Open Gym

All day

Metcon (No Measure)

1. Make up a missed workout

2. Strength/skill work

3. Mobility

4. Rest