CFE:

Short Intervals:
6 x 400m run, 1min rest
Then: 4 rounds
10 ring rows
10 pistols
1min plank

CF:

A. Warm-up
4 Steady Rounds
:30 Banded Glute Activation
10 Push Ups
Run 200m
B. Strength Prep
Dumbbell Front Rack Lateral Squats 50/35
4×10 (5 each side)
-Then-
Ring Push Ups
4×10
C. Strength
Back Squat
5×5 @70%
D. Conditioning
AMRAP 10
Row 250/200m
15 Power Snatch 95/65
15 Handstand Push-Ups
-Additional Work-
E. Press Grip Bench Press
Find 5RM
F. Conditioning #2
Run 800m x 6
Rest 2:00
Times should be within a couple seconds each interval
G. Gymnastics Accessory
Accumulate 50 Strict Pull Ups in as few set as possible
Rest less than :60 between sets

CrossFit Solafide

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