6.10.2020

Endurance

6 rft:
400m run, 10HSPU/10 pull-ups, 1 minute rest (alternating rounds)
Rds 1,3,5-10 HSPU
Rds 2,4,6-10 pull-ups

Then: 8 min EMOM

10 lying leg raises
10 GHD or 16 abmat sit-ups

CrossFit

Warm-Up:

A. General
3mins Machine @increasing intensity on each min

B. Mobility
PNF Banded Quad Pull stretch
5 repetition/leg

  • 5 seconds contraction, pushing against the band with your foot
  • 5 seconds stretch, pulling your foot up with the band

C. Specific
Single DB/Odd object warm-up
1.
4/4 Single leg RDL
4/4 bent over row
4 Front Squat (2 seconds pause at the bottom)

2.Drills
Hang muscle clean
Hang power clean
Hang Squat Clean
Tempo Squat Clean until the pocket (bar Path + Arms long)

Weightlifting:

For time
30 Squat Clean @65%
*Every break 6 strict chin ups

8min cap

Conditioning:

3 sets of:
5 minutes AMRAP
3,6,9,12…
Burpees Box jumps 24/20″
Wall balls 20/24″
20 Double unders

Rest 90sec between sets

Accessory Work:

Reverse Plank March

5 rounds
40 seconds on
20 seconds off

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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