13.08.2019 - CrossFit TB

13.08.2019

Workout Of The Day

22 Minutes AMRAP:
40/30 Calories on the Rower
40 Handstand Push-Ups
40 Box Jumps (24/20“)
40 Deadlifts (62.5/45kg)
40 Clean & Jerks (62.5/45kg)

Advanced Training

A) 2 Rounds:
3′ AMRAP
5 Pull-Ups
5 Thrusters (45/30kg)
3:00 Rest
3′ AMRAP
5 Bar Muscle-Ups
5 Burpees
3:00 Rest

C) Bike Conditioning – 4 Rounds:
80/55 Calories on the Assault Bike
25 GHD Sit-Ups
15 PVC Thrusters (slow)
The PVC Thrusters mark your recovery part of this workout. During these we want to learn to body to recover while we keep moving. The speed of these Thrusters can be slow just make sure you do not stop moving or take a break before and after the Thrusters. The core of the workout are the 4 sets on the Assault Bike. Make sure you start with a pace you can sustain for the whole workout without taking a break. A good pace would be aprox. 75-80% of your avg watts output in 10sec. If you know your avg watts in 10sec use them, if not test them before you start with the workout. Start at the lower bottom of the range and speed up in round 3 & 4 if you feel.

D) 3 Sets:
8 Strict Toes-to-Bar
12/12 Side Plank Rotations
10/10 Half Kneeling Landmine Press (X030)