CrossFit – Mon, Oct 9
Warm-Up
Warm-Up
AMRAP x 6 MINUTES
6 Scap Push-Ups (on forearms)
6/6 Single Leg Good Mornings
6 Tall Box Alt. Step-Ups
18 Single Unders*
*Option to switch up the style of jump… single leg / backwards / crossovers / tall single unders, etc.
Into….
AMRAP x 4 MINUTES
6 Med. Ball Front Squats
4 Push-Ups
2 Box Jumps
Strength – All
Bench Press (8-6-4-6-4-2*)
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
25 Double Unders
15 Wall Balls (20/14)
5 Box Jumps (30/24)
(Score is Rounds + Reps)
KG WB: (9/6)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
50 Single Unders
15 Wall Balls (14/10)
5 Box Jumps (24/20)
(Score is Rounds + Reps)
KG WB: (6/5)
Optional Finisher
FOR QUALITY
300/200 Alt. Box Step-Ups (24/20)
Week 1 of 4 — “Chad” Extra Credit
(No Measure)
*Start Moderate and build to Heavy. The second wave should be heavier than the first.
(Score is Weight)
Week 2 of 5
Strength | Wave-Loading Cycle