11.5.16 “Bully Beatdown”

November 04, 2016

GOOD LUCK TO ALL THE GLADIATORS COMPETING AT THE
“BATTLE OF THE AGES COMPETITION”
at Upper Cape CrossFit
Stop by and cheer them on if you can!!!

Upper Cape CrossFit. 8am-4pm. 10 Millennium Drive Cataumet, MA 02534

Upper Cape CrossFit. 8am-4pm. 10 Millennium Drive
Cataumet, MA 02534

FITNESS & LIFESTYLE

METCON
“Bully Beatdown”
1600m Run
150 Double Unders
50 Burpees
800m Run
100 Double Unders
35 Burpees
400m Run
50 Double Unders
20 Burpees

SCALED WOD
Run 1200 meters
200 Single-unders
40 Burpees
Run 800 meters
150 Single-unders
30 Burpees
Run 400 meters
100 Single-unders
20 Burpees

 

EXTRA CREDIT

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Thursday, Friday or Saturday)
Long Interval Interval
Row 4 x 1000 meters
Run 4 x 800 meters
Airdyne 4 Minutes for Calories
Rest 3 Minutes between Rounds

CORE
4×15 Low Back Extensions
4×25 Hollow Rockers

 

SPORT & PERFORMANCE

A. OLY
E2M for 12 Minutes
3 Hang Power Snatches
sets 1-2 70%
sets 3-4 75%
sets 5-6 80%

B. STRENGTH
4×10 BB Back Extensions
–try and add weight each set

C. METCON
“Bully Beatdown”
1600m Run
150 Double Unders
50 Burpees
800m Run
100 Double Unders
35 Burpees
400m Run
50 Double Unders
20 Burpees

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