CrossFit

Cycle 2 – Week 1 – Day 5

Warmup

Run 200m
10-15 Wall Balls
10-15 Strict Pull Ups
10-15 Wall Balls
Run 200m

Strength

Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

WOD/Gymnastics

4 Rounds
Row 250m/200m or Bike 500/400m
15 Kipping HSPU
Rest 2:00

Do the opposite conditioning movement from yesterday. Pick one and stick to it. Treat the Row/Bike as a 100% effort conditioning piece. We want to focus on performing gymnastics while fatigued. Pacing the row/bike to make the HSPU easier isn’t the goal.

Beginner: 3 Wall Walks
Intermediate: 9-12 Reduced ROM HSPU (3 sets of less)
Advanced Rx(3 sets or less)

Competitor Extra

30 Minute Run

Run 15 Minutes out and back

Focus on pacing. Start a timer for 15 minutes and run out. At 15:00, restart the timer and turn around. The goal is to finish close to the same pace/distance. I recommend walking across Bonner to the corner of Jackson Hill & Washington. Run down Jackson Hill, cross the bridge over Memorial, turn left or right or cross the bayou and turn left/right (choose your own adventure!) and then make your way back for the second half. Try not to look at your watch, develop a feel for the time and pace of the run.

QuickFit

18-15-12-9-6-3
Burpee Box Jump Overs or Step Overs
200m Run with wall ball after every round except 3’s