CrossFit – Sun, Nov 16
American Fit Co Northwest – CrossFit
Workout Option 1
Battlefield (Time)
Freedom (RX’d)
For time:
75 Double Unders
9 Sandbag Cleans (150/100) (or Power Cleans (185/125))
75 Double Unders
7 Sandbag Cleans (150/100) (or Power Cleans (185/125))
75 Double Unders
5 Sandbag Cleans (150/100) (or Power Cleans (185/125))
75 Double Unders
(KG conv: 70/45 SB, 85/57.5 PC)
Independence
50 Double Unders
9 Sandbag Cleans (100/70) (or Power Cleans (155/105))
50 Double Unders
7 Sandbag Cleans (100/70) (or Power Cleans (155/105))
50 Double Unders
5 Sandbag Cleans (100/70) (or Power Cleans (155/105))
50 Double Unders
(KG conv: 45/32.5 SB, 70/47.5 PC)
Liberty
75 Single Unders
12 Sandball Slams (light) (or Dumbbell Cleans (light))
75 Single Unders
10 Sandball Slams (light) (or Dumbbell Cleans (light))
75 Single Unders
8 Sandball Slams (light) (or Dumbbell Cleans (light))
75 Single Unders
Target Time: 7:00-9:00
Time Cap: 15:00
Workout Option 2
Recovery Workout (Checkmark)
Recovery Workout
45-60 Minute AMRAP (Zone 2 Pace)
Buy In: 5,000m Row
-Then-
In remaining time, AMRAP of:
1,000m Ski (or 800m Run or 60/48 calorie Air Bike)
100ft Farmers Carry (2×70/50)
45 Sec Stir the Pot
KG conv: 32.5/22.5
Stir the Pot
Workout Option 3
Mayhem Racing (3 Rounds for reps)
Warm-up:
AMRAP8:
200m Run or Row (alternate each round)
10 Banded Good Mornings
10 Deadbugs
5/side Single Arm Suitecase Deadlifts
10 Ring Rows
– into –
2 Rounds:
50m Farmer’s Carry
25m Sled Pull
(Build to workout weight)
Workout:
For Time:
1000m Run
1000m Row
1000m Run
200m Farmers Carry
1000m Run
50m Sled Pull
Optional Post-workout Core Accessory:
3 rounds:
30 second Russian Twists (holding wallball)
30 second Plank Hold
30 second Hollow Hold
Rest 30 seconds between rounds