8-10-15 A SURGEON ON HOW DANGEROUS CROSSFIT REALLY IS

STRENGTH – Back Squat 5×7 Body weight back squat or 80% of your 5 RM, which ever is greater Rest no longer than 90 seconds between sets

CONDITIONING 200m Sled Pull (50#/35#) 15 Push-ups 15 Wall Ball (20#-10’/14#-9′) 15 Push-ups 15 Wall Ball (20#-10’/14#-9′) 400m run 15 Push-ups 15 Wall Ball (20#-10’/14#-9′) 15 Push-ups 15 Wall Ball (20#-10’/14#-9′) 200m Sled Pull (50#/35#)

ENDURANCE WOD’s CrossFit On Day: 8 min of 100m sprints every 30 seconds, rest 4 min, then 4 min of 100m sprints on the 30 seconds, rest 4 min, 2 min of 100m sprint every 30 seconds. CrossFit Off Day: 90 min run at 80% effort

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4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.