CrossFit – Sun, Nov 24
Workout Option 1
Tick-Tock Clock (Time)
Freedom (RX’d)
5 rounds
100ft Sled Push (135/90) (Or 50ft Back Rack Walking Lunge (115/80))
100ft Farmers Carry (70s/50s)
(KG conv: 60/40 sled, 52.5/35 lunge, 32.5/22.5 DBs)
Independence
5 rounds
100ft Sled Push (90/45) (Or 50ft Back Rack Walking Lunge (95/65))
100ft Farmers Carry (50s/35s)
(KG conv: 40/20 sled, 42.5/30 lunge, 22.5/15 DBs)
Liberty
5 rounds
50ft Sled Push (45/25) (Or 50ft Dumbbell Walking Lunge (light))
50ft Farmers Carry (moderate)
(KG conv: 20/10 sled)
- Target Time: 12-14 minutes
- Time Cap: 16 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Time)
45-60 Minute AMRAP (Zone 2 Pace)
Buy In: 5,000m Row
*Goal is for this to slightly improve in pace but maintain Zone2 Heart Rate.
In remaining time:
1,000m Ski
100ft Bear Crawl (Hips low, controlled crawl)
8 Supinated Strict Knees to Elbow
Supinated Strict Knees to Elbow means to use a chin-up style grip with palms facing you.
If you don’t have a Ski Erg, sub one of the following:
60/48 cal Air Bike
800m Run