CFK North, CFK West – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
1) 5 minutes: Row, jump rope, jog, or bike
2) 2 rounds
10 Boot Strappers https://www.youtube.com/watch?v=nQCxfCD4MHU
10 Sprinter hamstring to sampson stretch
10 Goblet Squats
10 Swings to nose level
60 seconds upper back roll with kb on chest
SKILL AND INSTRUCTION
Sumo Deadlift High Pull Progression https://youtu.be/1mGO6W0_CQQ
*5-7 reps of each piece of the progression
TRANSITION
2 Rounds
5 Wall Ball Shots
5 Pulls on the Rower
5 Sit-ups
5 Sumo Deadlift High Pull
Workout of the Day
Metcon (4 Rounds for reps)
Tabata Intervals of:
Wall Ball (20/14 lb ball to 10/9′ target)
Row for calories
Sit-ups
Sumo Deadlift High Pull (75/55)
*Do 8 rounds of 20 seconds of work followed by 10 seconds of rest of 1 movement before moving onto the next movement. Do not take extra rest between movements. Athletes can start at any movement.
**Score for this workout is each movement’s lowest number of reps achieved during any interval at that movement, added together.
INTENDED STIMULUS
This is a high rep light weight workout that many athletes will be able to do as prescribed.
SCALING OPTIONS
1) Wall Ball
Scale to a load and height that allows at least the first 2-3 intervals to be unbroken
2) Row
No scale
3) Sit-up
No scale
4) Sumo deadlift high pull
Scale to a light load that the athlete can go unbroken for at least the first interval
Cooldown
Warm-up (No Measure)
Pigeon stretch, 60 seconds per side
Band shoulder stretch, 60 seconds per side