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Thursday 03.06.14

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Some of our first time Open competitors: Kevin, Joel, Alyson, Al, Rachel, Mike. Glad that you, and everyone else, decided to give it a go and see what you're made of.


101 & 201

5 min AMRAP:
150m row
10M/7F hand-release pushups
+
2.5 min rest
+
5 min AMRAP:
12M/9F cals AD
10 Russian KB swings, not heavier than 32/24kg
+
2.5 min rest
+
5 min AMRAP:
20 double unders
10 goblet squats (DEMO), not heavier than 24/16kg
+
2.5 min rest
+
5 min AMRAP:
10 alt'g Russian step-ups (DEMO)
8 DB push press, not heavier than 40/25lb per hand
+
2.5 min rest
+
5 min AMRAP:
10 butterfly abmat sit-ups
8 target burpees, 6"

Notes: This is a maximum aerobic power workout, i.e., one that should leave you huffing and puffing, drenched in sweat, but not feeling like death. In all 5 parts you should move constantly for the entire 5 minutes. That's why the numbers are relatively low and the loads moderate at best. If you have to stop anywhere because of muscular fatigue then you must decrease the load (like on the goblet squats and DB push presses). If you have to stop anywhere because your breathing and heart rate gets out of control, slow down your pace. We'll split up as needed based on class size, potentially with people starting at all five stations.

Post results and how it feels to Facebook.


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