CrossFit 201 – CrossFit
Warm-up
Laying banded hamstring stretch
2 Rounds
1 minute row/ bike
10 KB SDLHP
20 Hollow Rocks
:20 Hanging L-sit hold (or tuck hold)
20 Glute Bridges (KB optional)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 minutes AMRAP:
Row 500 meters “buy in” on the odd rounds
Bike 30/25 calories “buy in” on the even rounds
AMRAP in remaining time:
12 Deadlifts
9 Hang Power Cleans
6 Toes To Bar
Rest 90 seconds
Repeat for 4 Rounds
(IE Round 1- Row 500 then barbell AMRAP. Round 2 – Bike 30/25 cals then barbell AMRAP. Scale row/ bike to something you finish around 2 minutes)
Round 1.) 135/95
Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110
If you need to scale, just keep 1 weight the whole time or start light and just try to add a little something each round.
Metcon (No Measure)
Extra Credit, BUT… I kinda want everyone to do it because we have a lot of time left 😉 However, to finish you will definitely go over class time, so cut it a little shorter if you have to go.
4 Rounds:
400′ Single ArmFarmer Carry with a 70/53lb KB (L)
400′ Single ArmFarmer Carry with a 70/53lb KB (R)
15 Barbell Sit-Ups
*KB must stay on the same arm before switching
or
3 Rounds:
400′ Farmer Carry with (2) 53/35s
20 Barbell Sit-Ups
*100′ is about the length of the gym (bikes to pegboards)