CrossFit 717

Crossfit

Strength Test:
30 minutes to find 1RM of:
Bench Press
Push Press

WOD

For Time:

10 Push Ups

20 Box Jumps

30 KB Swings (1.5/1)

40 Sit-ups

50 DU’s

40 Sit-ups

30 KB Swings

20 Box Jumps

10 Push Ups

Crossfit Endurance

Thursday: NO CFE 630pm WOD AT THE BOX

Do a Tempo paced run fo 20-30 minutes on your own. Try to record splits per mile. Mile splits should NOT get slower. Pace should be 60 seconds per minute slower than fastest mile pace. You be able to hold this pace for complete time.

Sunday: CFE WOD during open gym.

             I (Hebe) will be at the Box for an 11:00 and an 1:00 session.

Multi-modal CFE WOD:

Warm-up:

Quad, hamstring, glute activation

Row 500 EASY

1 mile run.

First 800 VERY EASY, second 800 is progressively faster with final 200 at best mile pace/feel.

4x25 high skips

WOD:

500 row

400 run

10 box jumps 24/18

1 minute rest

4 rounds

Each round's time should be within 10% of the FIRST round. Pace accordingly.

This WOD has the purpose of building sustained pace and pushing aerobic capacity, and adding explosive response when tired.