CrossFit 201 – What’sStaceyDoing
Metcon (No Measure)
Rowing:
A) Warm-up:
15 Calorie Row + 15 Calorie Assault Bike Easy
10 Calorie Row + 10 Calorie Assault Bike Moderate
5 Calorie Row + 5 Calorie Bike Hard
B) 3 x
4x250m Row @ 85-95%, Rest 1:30
4×10/7 Calorie Assault Bike @ 85-95%, Rest 1:00
Metcon (No Measure)
Warm-up:
3 x
50’ Toe Walk
50’ Heel Walk
100m Trueform/AR Run
3 x
20 Lateral Band Walk Steps, each direction
10 Band Pull Aparts (Very Slow)
3 x
10 Russian Swing + 10 Goblet Pause Squats + 10 Goblet Cossack Squats
Plyo: (Same as last week by design) (last week of this phase)
Ricochet Jump → 3×25 → This is simply a very fast bounding box jump onto a box of 8-12″ in height. Do not worry about knee and hip extension on the box.
Side to Side Box Jump → 4×10 → A bounding lateral box jump onto a box of 12-18″. Go from one side to the other pausing for a moment on the actual box.
Box Jump w/ Step Off → 3×8 → Trying to go higher than last week
Low Squat Jump into Lunge Jump → 3×5/leg → Start in squat. Explode as high as possible and land in lunge. Then, explode as high as possible and return to squat. This is one rep.
1-2-3 Jumps → 3×5 Jumps/leg → Take 2 steps and then jump as high as you can off one leg. Once landing repeat the two steps and jump until desired reps are completed.
3×30 yard Acceleration Run → Stride for 10-20 yards and then sprint for the 30 yards.
Consecutive Broad Jumps → 3×8 → Bound from one to the other.
Metcon (No Measure)
Clean Warm-up:
Tall Clean → 5×3 → Building
Clean (Off Blocks → Bar should be right above knee):
Clean Pull + Clean → 5 x 2(1+1) @ 75%
Clean Accessory:
Segment Clean Pull (Pause at liftoff and at knee) → 3×3@80%
Metcon (No Measure)
EMOM 10 of:
3 Front Squat @ 70%
Metcon (No Measure)
(Legless Rope Climb)
3 x :10 Single Arm Dead Hang from Pull-up Bar, each arm
10 x 1 Legless Rope Climb, :30-:45 Rest between
Metcon (No Measure)
3 x
10 Bulgarian Squat, each leg
10 Single Arm DB Row, each arm
3 x
:90 Weighted Plank, :90 Rest