CrossFit 201 – What’sStaceyDoing
Metcon (No Measure)
A) 5:00 Easy
B) 5-10 Minute Agility Ladder
C) 6x100m Coordination Run, Rest 1:30
D) Do the following on a trail or non-flat running route (No Track)
5K @ 60%
Rest 3:00
3K @ 70%
Metcon (No Measure)
3:00 Easy Row
3 x
10 Scap Pull-up
10 Scap Push-up
10 Banded Side Steps, each direction
2:00 Moderate Row
2 x
5 Strict Pull-ups
10 Push-ups
15 Air Squats
1:00 Hard Row
3 x
10 Banded Face Pull to Cuban Press
10 Banded OHS
Metcon (No Measure)
Snatch Warm-up:
Tall Snatch → 5×3 → Building
Snatch (Off Blocks → Bar should be right above knee):
Snatch Pull + Snatch → 5 x 2(1+1) @ 75%
Snatch Accessory:
Segment Snatch Pull (Pause at liftoff and at knee) → 3×3@80%
Metcon (No Measure)
(Strict Muscle-up Strength)
3 x
:10 False Grip Hang
:20 Ring Support Hold
3 x
7-10 Strict Ring Pull-ups (hold the top of final rep for 5 seconds)
7-10 Strict Ring Dips (hold the top of final rep for 5 seconds)
Metcon (No Measure)
Hanging Knee Tuck + Single Leg Extensions
5 x :30 (Alternate Leg every 5 seconds), 1:00 Rest between sets