CFE:

Short Intervals
10/12 X 150m run, 30 sec rest (half/full)
Then 3 rounds, 1min each
Wallballs (20/14)
MB jumping air squats
Hollow hold
1min rest

CF:

A. Warm-up
B. BACK SQUAT “DIE SET”
Choose a weight you believe you can hit for 8-15 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set:
Max effort reps at chosen weight.
C. 17.1
For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 minutes
-Additional Work-
D. Regionals Run Triplet
For time, wearing a weight vest(20/14):
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Time cap: 25 minutes
E. Death by Unbroken Chest to Bar
Minute 1 – 1 CTB
Minute 2 – 2 CTB
Minute 3 – 3 CTB
Etc..
F. 4 Rounds:
20 GHD Sit Ups
20 Dumbbell Thrusters 50/35s
Rest :90
G. Every 2:00 Minutes for 20 Minutes
10/8 Calorie Row
10/7 Calorie Ski
10/7 Calorie Bike

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