CrossFit 201 – What’sStaceyDoing
Metcon (No Measure)
A) 5:00 Easy
B) Intervals:
2K @ 60%, Rest 1:00
1.5K @ 65%, Rest 1:00
1K @ 70%, Rest 1:00
1.5K @ 75%, Rest 1:00
2K @ 80%
Metcon (No Measure)
3 x
1:00 Assault Bike (:50 Easy + :10 Sprint)
10 Banded Good Mornings
10 Banded Press
10 Band Pull Aparts
3 x
5 Contralateral Single Leg Deadlift, each leg
5 Single Arm KB Press, each arm
5 Single Arm Ring Row, each arm
Metcon (No Measure)
EMOM 20 of:
Min 1: 6 TNG Power Clean and Push Jerk @ 50% (of Power Clean and Jerk)
Min 2: 2-3 Rope Climbs as fast as possible
Min 3: 6 Deficit HSPU (choose deficit in which you can maintain UB)
Min 4: Rest
*May increase weight on Clean and Jerk, but must remain UB
Metcon (No Measure)
Bench Press:
4×10 @ 55%
4×8 @ 60%
4×6 @ 65%
3 x
30 Bench Dips
10 Slow DB Curl (5 second count) + 5 DB Curl (Regular speed)
2 x
20 Banded Tricep Ext + 20 Banded Tricep Ext (ΒΌ Rep)
28 Method BB Curls (7 slow + 7 fast + 7 bottom half + 7 top half)
ABS:
100 Russian Twists