Tuesday CrossFit
CrossFit Danbury – CrossFit
1: Metcon (No Measure)
ACTIVATION/ PRIMER
2:00 Light Bike into,
2 Sets:
10 GHD or straight leg Abmat Situps
10 Banded Good am
10 Alternating Spiderman and Reach
5 Strict Pull-Ups
10 Pushups
15 Air Squats
Then
1 Round, Low Intensity:
5 Wallballs, 5 Pull-Ups, 20s Bike
1 Round, Moderate Intensity:
5 Wallballs, 4 TTB, 20s Bike
1 Round, High Intensity
5 Wallballs, 3 CTB Pull-Ups, 20s Bike
Rest 5:00, and begin Conditioning below.
2: Metcon (AMRAP – Reps)
“BIKE BUFFET”
“Bike Buffet” Part #1
AMRAP 4:00
15-12-9: Wallballs (20/14), CTB Pull-Ups
Time remaining, Max Calorie Assault Bike
– Rest 4:00 –
“Bike Buffet” Part #2
AMRAP 4:00
15-12-9: Wallballs (20/14), Toes to Bar
Time remaining, Max Calorie Assault Bike
– Rest 4:00 –
“Bike Buffet” Part #3
AMRAP 4:00
15-12-9: Wallballs (20/14), Pull-Ups
Time remaining, Max Calorie Assault Bike
Each portion is graded independently.
On the wallballs, females throw to a 9′ target.
Rx is with an Assault Bike,Rowing for max calories is the next best.
*Simliar to Saturday’s workout, but this time everyoinw will get the do pull-ups!
3: Metcon (No Measure)
RECOVERY:
Slow and steady through:
1 min Bike
1 min Plank
1 min jump rope or DU
1 min Row
1 min ski
*again this is all done at relaxed conversational pace