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Thursday CrossFit


Thursday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (Time)


3 Rounds:

:30s @ 2K Pace – 2 Seconds, :30s Rest

1:00 @ 2K Pace + 2 Seconds, 1:00 Rest

1:30 @ 2K Pace + 7 Seconds, 1:30 Rest

2: Metcon (No Measure)


Part A)

Accumulate 2:00 – Bodyweight Front Rack Barbell Hold

Loading the bar with our bodyweight, accumulate 2:00 in the front rack position. This is taken from the rack, and the sets can be broken into as many chunks as needed. Aim to challenge ourselves, but our midline must remain intact. If we feel our elbows dropping, or our back arching, to the point where we are not longer in a strong position, rack the barbell. We want to strengthen and reinforce our front rack position with the right technique, not the wrong ones.

Part B)

3 Rounds:

20 Alternating Dumbbell Strict Presses (10 per arm)

15 Bent Over Rows

15 Dumbbell Romanian Deadlifts

Rest 2:00 between sets

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