Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Monday, February 27, 2017

A: Warm Up
5 minutes Double under practice

Use this time to get your first double under or practice proficiency. Challenge yourself and see how many you can do in a row.

B: Mobility/Prep

C1: Strength
3×5 Back Squats
Back squats should be controlled on the way down and fast on the way up. Thinks about speed rather than heavy load.

C2: Endurance
3 min max
3 min max distance row
rest 1 min
3 min max distance bike
rest 1 min
3 min max DUs or SUs
How far can you go. These are longer intervals so go hard but don’t start out too fast.

D: Met Con
Complete the following in 10 minutes
30 Double Unders
3 Chest to Bar Pull ups
30 Double Unders
6 Chest to Bar Pull ups
30 Double Unders
9 Chest to Bar Pull ups
30 Double Unders
12 Chest to Bar Pull ups
30 Double Unders
15 Chest to Bar Pull ups

Go hard on this workout. For the doubles, scale to a rep scheme that you are consistent with for less than 30 seconds or double the singles to keep the intensity high. If you are proficient in chest to bar pull ups try to go unbroken for each set. If you struggle with chest to bar pull ups but have pull ups scale to chin over the bar and try to go unbroken. If you struggle with pull ups scale the number of reps per round. Scale to a challenging height for jumping pull ups if pull ups are not there yet.

CrossFit Open 17.1:
If you plan on doing CrossFit Open 17.1 please check in with the coach on the floor. Follow Saturday’s warm up and prep on your own.

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