CrossFit 201 – CrossFit
Warm-up
Banded Lat Stretch
Wrist Stretches
2 Rounds
:30 high knees
:30 butt kicks
:30 penguin jumps (double tap) (singles/ double in round 2)
10 Kip Swings
5 Strict Pullups/ 5 Ring Rows
10 Barbell Push Jerks (may increase weight round 2)
Metcon (AMRAP – Rounds and Reps)
Metcon (AMRAP – Rounds and Reps)
0-5min.
100 Double Unders
20 Burpees
5-10min.
5 Push Jerks 135/95
10 Pull-ups
12-17min.
100 Double Unders
20 Burpees
17-22min.
5 Push Jerks 155/105
8 CTB Pull-ups
24-29min.
100 Double Unders
20 Burpees
29-34min.
5 Push Jerks 185/115
3 Muscle UPs
ALL AMRAPs
Little advanced today, but we haven’t done anything like this in a while! Notice that the pulling exercise gets harder and the push jerk weight goes up each time. Scale accordingly.
You may scale the pulling exercise to 10 pull-ups the whole time or elevated ring rows to save your hands a bit.
If you scale the jerk weight, just make sure you do something that keeps increasing. Add something each time.
Notice you get a 2 minute REST after each jerk + pull section to change your weights etc..