211101

Santiam CrossFit – CrossFit

Workout

211101 (Time)

– RX –

Every 5:00 for 4 Sets:

Assault Bike 2000/1600m

OR

1000/800m Row

– INTERMEDIATE –

Same as RX

– BEGINNER –

Every 5:00 for 4 Sets:

Assault Bike 1000/800m

Skill Work

Metcon (No Measure)

3 Sets:

1:00 Plank Hold

100m DB Front Rack Carry (50/35#)

100m DB Waiter Carry + Farmer Carry

Stretching

Metcon (No Measure)

Accumulate:

1:00 Alternating Standing Figure Four Stretch

:45 Standing Calf Stretch / Side

Work Your Weakness

Metcon (Weight)

– STRENGTH 1 –

For Load:

5 Strict Presses (40%)

5 Strict Presses (40%)

5 Strict Presses (50%)

5 Strict Presses (60%)

Metcon (No Measure)

– SKILL 1 –

EMOM 10

:30 Handstand Walk

or

EMOM 10

:30 Handstand Hold

Metcon (Distance)

– STAMINA 1 –

20 Sets For Distance:

:20 Bike

– :10 Rest

Metcon (Weight)

– STRENGTH 2 –

For Load:

5 Deadlifts (40%)

5 Deadlifts (40%)

5 Deadlifts (50%)

5 Deadlifts (60%)

Workout

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]

5 Ring Muscle-ups

10 Hang Power Snatches (95/65)

15 Box Jump Overs (24″/20″)