Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
Conditioning
Make sure you have done a good dynamic warmup today and that you have done all the run, leg swings, hip movements and any personal warm up techniques that you have been taught to get your body ready for the work. The point is that you should be moving and working your whole body and getting your blood flowing.
2: 30 Second Interval Row Tester (4 Rounds for distance)
4 rounds for distance:
30 seconds rowing at 100% effort
30 seconds rest
Notes:
1. Before you even start this work, work with a partner, and do two rounds of thirty complete seconds of hard rowing or air bike. This will help to “insult” your lactate system. You will not get an accurate test result if you go into this cold on your first set and without stimulating lactate production.
2. When you start the four test rounds, each work interval must be performed as hard as you can possibly work. Do not accept anything less from yourself. You will have to go to that dark place and stay there for 30 full seconds.
3. This work should be done with a partner. You will be so out of it, that you will have a hard time recording your distances for all four rounds.
4. Do not rotate back and forth. One person should do all four rounds, and then the partner will go
5. Make sure to set the rowers to count down for :30 second intervals. Don’t worry about a certain number of intervals. Just wait for it to count down to :30 before you start. It will do that continuously no matter if you are on it or off of it.
6. Cheer for your fellow Bandits. It makes a difference. It should be loud and rowdy in the gym while we are doing this work.
7. We are looking for you to keep as close to your first number as much as possible. DO NOT QUIT! We want to see how developed your anaerobic/lactate system is.
Take about 10-15 minutes to rest after this test before starting today’s aerobic piece.
2: Metcon (Time)
For Time:
60 Cal Assault Bike
20 Wall Ball (20/14) UB if possible
10 Strict Pullups
1 min rest walking
40 Cal Assault Bike
40 Wall Ball (20/14)
10 Strict Pullulps
1 min rest walking
20 Cal Assault Bike
60 Wall Ball (20/14)
10 Strict Pullups
If there aren’t enough AD, then you may row. But, the row is for meters 1500 meters, 1000 meters, 500 meters.
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