1 ROUND
24/20 CAL MACHINE OF CHOICE
•150 SINGLE UNDERS
24/20 CAL MACHINE OF CHOICE
•20 YARD TOY SOLDIER
•20 YARD WALKING QUAD STRETCH
•20 YARD BROAD JUMP
•20 YARD HIGH SKIPS
24/20 CAL MACHINE OF CHOICE
•3 INCH WORMS

1/25/2023 - CrossFit - Metcon

EVERY 5 MINUTES X 8
1) •1000/900 M ROW
2) •800 M RUN
3) •65/50 CAL ASSAULT BIKE(75/60 CAL SCHWINN BIKE AND BIKE ERG)
4) •3 ROUNDS: 12 BURPEES+35 DOUBLE UNDERS

**RUN THROUGH THIS TWICE**
**IF FINISHING THE TASK ISN'T GONNA HAPPEN, STOP WITH 45 SECONDS TO GO!!

**MEASURE IS NUMBER OF ROUNDS COMPLETED WITHIN GIVEN TIME**
Add Score

1/25/2023 - RSCF Comp - Metcon

SESSION #1

EVERY 8 MIN X 6 (CYCLE THROUGH THIS TWICE)
1)  2000 M SKI
2)  2 ROUNDS:500 M ROW+12 BURPEE BOX JUMP OVERS
3) 2 ROUNDS: 45 CAL ASSAULT BIKE+20 WALLBALLS (30)

**SPEND 15 MIN ON BIKE ERG COOLING DOWN**

SESSION #2
*SUPERSET ALL PUSH PULL COUPLETS
*BUILD ACROSS IN WEIGHT

•BENCH PRESS 4X8
•STRICT CHEST TO BAR PULL-UPS 4X10

•BILATERAL Z PRESS 4X12
•SINGLE ARM CABLE ROW 4X10 PER SIDE (PULL FROM ACROSS THE BODY)

•STRICT WEIGHTED DIPS ON MATADOR 4X10
•SEATED CLOSE GRIP PULL-DOWNS 4X15

•BILATERAL PREACHER CURLS 4X12 (USE GHD)
•ROPE TRICEP EXTENSIONS 4X15 (MOVE VERTICALLY)

~20 MIN CORE WORK
*I SEE THE CORE WORK YOU DO AND IT'S VERY GOOD AND COMPREHENSIVE SO KEEP THAT

20 MIN ZONE 2 ON BIKE ERG

**ZONE 2 IS GENERALLY BORING BUT IT'S VERY IMPORTANT. IT HELPS BUILD CAPILLARY NETWORKS DEEPER WITHIN THE MUSCLE WHICH LEADS TO BETTER OXYGEN TRANSPORT DURING HYPERVENTILATION AS WELL AS BUILD MITOCHONDRIA WITH THE CELLS.
Add Score

Comments

Chris Davros 1 week, 6 days ago / Reply

1/25/2023 - CrossFit - Metcon: 4 + 149

Charley Chehardy

Charley Chehardy 1 week, 6 days ago / Reply

1/25/2023 - CrossFit - Metcon: 8 Rounds

Sean Pfifer 1 week, 6 days ago / Reply

1/25/2023 - CrossFit - Metcon: 8 Rounds

Mary Green

Mary Green 1 week, 6 days ago / Reply

1/25/2023 - CrossFit - Metcon: 4 Rounds

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.