Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit

17
Sep

Tuesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

1: Shoulder Press (1×1)

12 min to find a 1RM

Build up:

5 @ 30%

5 @ 40%

3 @ 50%

2 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 95%

1 @ 100%…+

2: Push Press (1×1)

12 min to find a 1RM

Build up:

5 @ 30%

5 @ 40%

3 @ 50%

2 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 95%

1 @ 100%…+

*You should be warmed up by this second movement. You don’t have to start @ 30% if you are feeling good.

3: Metcon (Time)

For time:

20 GTOH (135/95)

20 BOTB

15 GTOH (155/105)

15 BOTB

10 GTOH (185/115)

10 BOTB

05 GTOH (205/125)

05 BOTB

Scaled: 95/65 > 115/75 > 135/95 > 155/105

RX+: n/a

*Burpees are Bar facing.

*Time cap = 15 mins

Extra: Metcon (Time)

•Midline work•

For time:

Buy in: 500m Row

1 lap (run)

30 GHD sit ups

1 Lap

20 GHD sit ups

1 Lap

10 GHD sit ups

Cash out: 500m Row

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