211028

27
Oct

211028

Santiam CrossFit – CrossFit

Warm-up

Workout

Warm-up (No Measure)

Partner Rowing Warm-up |

• Teams of Two: Athletes alternate work and rest.

• Teams of Three: One athletes rows, One athlete rests, One athlete holds a wall squat. Athletes rotate after the rowing athlete gets off of the rower.

On a 10:00 Clock:

• Demo the strict burpee and the candlestick.

Partner A: Rows to 150m, for every meter partner A rows over 150m, they must perform that many strict-burpees (burpees with an honest push-up)or candlesticks

Partner B: As soon as partner A gets off of the rower, partner B starts on their own 150m row.

Bench Press (9 Sets For Load: Bench Press 5-5-3-3-3-1-1-1-1)

– INTERMEDIATE –

Same as RX

– BEGINNER –

Same as RX

Skill Work

Metcon (No Measure)

2 Sets For Quality:

1:00 Top of Dip or Plank Hold

15 Single-Arm Ring Rows / Arm

1:00 Chin-Over-Bar Hold

15 Single-Arm Ring Rows / Arm

Stretching

Metcon (No Measure)

Accumulate:

1:00 Doorway Pec-Stretch / Side

1:00 PVC Cuban Press