Main – CrossFit


Remember this is off your TRAINING MAX which is 90% of your actual max 🙂

Push Press (5 Reps @ 85%)

Push Press (3 Reps @ 90%)

Push Press (1+ Reps at 95%)


Metcon (Time)

4 Rounds for Time:
10 Overhead Squats (95/65)
10 Burpees
25 Double Unders
10:00 time cap. This is supposed to be FAST. Scale appropriately to get it done in the time frame – single skips, half the double unders, whatever you need.

500m Row (Time)

Max Effort 500m Row
PR Time! This is MAX EFFORT. You should have nothing left at the end! Make sure you set your rower to a 500m row countdown so we know your exact time down to the decimal. The coaches will run you through this before you start.


Pendlay Row (5 Sets of 5 with TEMPO)

Tempo will be 3 seconds from the ground to your chest, a 1 second pause with the bar touching your chest, and a 3 second descent. STICK TO THE TEMPO, please. That will most likely mean starting with just the bar and slowly adding weight each set. I don’t care if you can hit 200lbs without the tempo. Do the tempo. It should feel like an eternity.

Metcon (3 Rounds for reps)

Tabata Alternating Pistols
Tabata Double Unders
Tabata Hollow Rocks

8 Rounds each of 20 seconds of work and 10 seconds of rest. No extra rest between movements.

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