Saturday 2.02.19

Aaron

Aaron

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Peak 2 of 5

 

CrossFit/Bootcamp
5 Rounds for Time*
Teams of 5 **
500m Row or .6 Mile Assault Bike***
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500m Row or .6 Mile Assault Bike
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30 KB Swings (70/53/Heavy)
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30 KB Swings (70/53/Heavy)

*After each individual is done with each exercise, during their "Rest," that individual must complete:
30 AbMat Sit-ups
15 Burpees


**Each person will complete all the reps prescribed for each movement and teammates will rotate through relay style after each exercise is completed.
**If you don't have a full team of 5, add 1:30 of rest per person missing per exercise.


***Team can choose either rower or assault bike.
***Row Scaling (Based on average 500m Pace):
Sub 1:40 = 500m
1:40 - 2:00 = 450m
2:00 - 2:20 = 400m
2:20+ = 350m
***Scale Assault Bike Distance Similarly. We want this section to take less than 1:40 each

Accessory Work:
3 x Drop Sets
a. Hard Set Wide Push-ups
b. Hard Set Push-ups
c. Hard Set Banded Wide Push-ups
d. Hard Set Banded Push-ups

 

CrossFit Strength (Open Gym)

Bench Press
1 RM
3 x 4 (85%)

3 x Super Sets
a. 10 DB Incline Chest Flys
b. 10 DB Bent-over Reverse Flys

3 x Drop Sets
a. Hard Set Wide Push-ups
b. Hard Set Push-ups
c. Hard Set Banded Wide Push-ups
d. Hard Set Banded Push-ups

3 x Drop Sets
a. Hard Set Strict Pull-ups
b. Hard Set Banded Pull-ups
c. Hard Set Ring Rows