CrossFit 201 – CrossFit
Warm-up
600 meters Med Ball Line Run!
– Class lines up in lines of 5-7 athletes. The 600m run is a slow jog with about 1-2 feet between you and the next athlete. Lead runner starts with medball and throws it over their shoulder to the runner behind them. Once it reaches the last runner, they sprint to the front of the line with the medball. Repeat until 600m is complete.
Then with a partner:
– 10 Reps in unison PVC Pass Throughs
– 10 Reps in unison PVC Behind Neck Press
– 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart)
– 20 Reps Med Ball Twist and Hand Off (seated back to back)
– 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part)
Quick Rest…
– 10 Reps in unison PVC Pass Throughs
– 10 Reps in PVC OHS (1⁄2 ROM focus on perfect mov’t, 1⁄2 squat then stand)
– 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom)
Metcon (Time)
Time Cap: 16 minutes
FOR TIME
15-12-9
Overhead Squat RX+(75/55)|RX(45/35)
Plate Ground to Overhead RX+ (45/35)| RX(35/25)
Toes to Bar
into…
12-9-6
Overhead Squat RX+(95/65)|RX(65/45)
Plate Ground to overhead RX+(45/35)| RX(35/25)
Toes to Bar
into…
9-7-5
Overhead Squat RX+(115/75)|RX(75/55)
Plate Ground to Overhead RX+(45/35)| RX(35/25)
Toes to Bar
*For RX/ RX+
Toes to bar must be done is (at least)
sets of 3.. no singles and no double Kip.
(Last set of 5 – 3/2 is OK).
Scale to Knees to parallel and work on your
kip if you’re going in singles please.