2014-04-10 Thursday

Extended Warm Up:

Spend 10 minutes working on jumping. Box jumps, board jumps, vertical jumps, kneeling jumps, NCM or bench jumps, etc.

Workout Of The Day:

Performance

20 minutes total time
1) Run one mile then rest 90 seconds
2) 2 trials of max effort unbroken double unders. Athletes get to choose their own rest times between trials. One mulligan is allowed if it’s under 15 reps.
3) Ascending rep scheme (by 3’s)  of KB Swings and goblet squats
AMRAP until the 20 minute time cap is reached
Example:
3 swings then 3 squats
6 swings then 6 squats
9 swings then 9 squats

Fitness

18 minutes total time
1) Run 1200m then rest 90 seconds
2) 2 trials of max effort unbroken speed step. Only the right foot should be counted. Athletes get to choose their own rest times between trials. One mulligan is allowed if it’s under 15 reps.
3) Ascending rep scheme (by 3’s)  of KB Swings and goblet squats
AMRAP until the 18 minute time cap is reached
Example:
3 swings then 3 squats
6 swings then 6 squats
9 swings then 9 squats

CrossFit R3 - The best CrossFit gym in Albany!
1715 Hill St. SE., Albany, Oregon, 97322 | 541-917-3488