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″)