11.8.16 “CrossFit Combine”

November 07, 2016

 

Eduarda and Flav!!!

 

FITNESS & LIFESTYLE
The Hatch Squat cycle is ending today. We will now test our results and see how well this program has worked.
We will also test one of the most famous CrossFit benchmark WODs.
I am calling these two tests the CrossFit Combine because you not only have to get stronger in CrossFit but you also have to get fitter and these two tests will show you where you need to focus. It will also show you how important strength is and how much easier those thrusters will be now that you have increased your back squat!
Good Luck!!!

STRENGTH
20 Minutes to Establish
1 Rep Max High Bar Back Squat

METCON
“Fran”
21-15-9
Thrusters (95,65)
Pullups
10 Minute Cap!
Scale accordingly so you can finish under the cap.

 

EXTRA CREDIT
ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Short Interval
Perform one Warm Up Round then 3 Rounds at Max Effort
Row 3 x 500 meters
or
Run 3 x 400 Meters
or
Assault Bike :90 max Calories at max effort
Rest 1 Minute Between Rounds

CORE
3 Rounds
15 Back Extensions
15 BB Landmine Twists (add weights) – total
15 Side Plank Crunches each side

OLY
2 Hang Squat Cleans + Split Jerk
Work up to 80-85% but no more

 

PERFORMANCE & SPORT
A. STRENGTH
In 20 Minutes Establish a
1 RM HBBS

B. OLY
2 Hang Squat Cleans + Split Jerk
Work up to 80-85% but no more

C. METCON
“Fran”
21-15-9
Thrusters (95,65)
Pullups

Comments

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  1. Willhuntforfood Reply

    Team rac
    WORKOUT OF THE DAY:
    “TEAM CRUSH”
    Teams of 2
    2rounds
    400m Plate Run
    50 Hand release Pushups
    50 Plate Thrusters
    50 Sit ups (each)
    50 OH Plate Walking Lunge
    400m Plate Run
    The two partners will start the run together, one partner must hold the plate and you can switch whenever. During the HR Pushups and Situps one partner will hold the plate in a bear hug, while other partner performs pushups or situps. While one partner is performing overhead Lunges and thrusters they must hold the plate themselves. You can break up the reps between partners any how, except for the situps you must complete 50 each but you can switch on and off whenever. Try and partner with someone that is the same ability in order to use the same weight.

    Andy , joe 23:40 rx
    Tim, bob 27:18 rx

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