TUESDAY CROSSFIT 05/01/18
A. MOVEMENT PREP
Every 90 seconds for 9 minutes (2 sets each)
-mini band side lying clam shells x :30 each side
-wall angels x :60
-external rotators x :30 each arm
B. Sport & Grind
100 kettlebell swing, 53#/35#
100 wall ball shots
Every 4 minutes, on the minute, run 400 meters
**workout begins with a 400 m run
RX+ 70#/44#
partition the reps as you wish.
example
10 rounds
10 kb swings
10 wall ball shots
OR
5 rounds
20 kb swing
20 wall ball shots
20:00 time cap
———
PACING
You must maintain an average of 2:00 or less on the 400 m run and 40 reps or more (20 kb swings and 20 wall ball shots) every 4 minutes to make the cap…scale reps, run distance or weight/ target height accordingly.
example-
0:00-2:00 run 400 m
2:00- 4:00 20 wb + 20 kb swings
4:00-6:00 run 400 m
6:00-8:00 20 wb + 20 kb swings
8:00-10:00 run 400 m
10:00-12:00 20 wb + 20 kb swings
12:00-14:00 run 400 m
14:00-16:00 20 wb + 20 kb swings
16:00-18:00 run 400 m
18:00-20:00 20 wb + 20 kb swings
