Warm-Up | Performance
Two sets of:
Single Unders x 30 reps
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps
Then…
Every 12 minutes, for 36 minutes (3 sets) for times:
600/500 Meter Row or Ski
400 Meter Run
20/15 Calories of Assault Bike
10 Ground to Overhead (135/95 lbs)
Note times for each set, then sum them for overall working time. Your goal is the lowest possible working time. If, however, you are planning to attack the CrossFit Games Open Event 24.2 tomorrow, treat this as a recovery session. Consider nasal breathing your way through this and maintaining your focus on consistent pacing and managing your heart rate.
600/500 Meter Row or Ski
2′ stationary bike
4 lines (1 line= 20m) sled push
10 Ground to Overhead 40kg
#3;15 / 3;05 / 3;00
A. Every 10 minutes, for 30 minutes (3 sets) for times:
600/500 Meter Row or Ski
400 Meter Run
20/15 Calories of Assault Bike
10 Ground to Overhead (135/95 lbs)
6:06, 6:50*, 6:30
*Had to find another bike at the gym since someone hopped on my original machine
B. Back Squat every 3 minutes, for 15 minutes (5 sets):
4×245, 3×280, 2×300, 1×315, 1×325
Then…Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 280
8:04 + 7:43 + 8:02 = 23:49