Thursday, December 29, 2016

Rest Day

– or –

STRENGTH

Superset the bent over row with 100′ Overhead Carry (or 30 sec OH Hold, to make it less difficult). Weight can be KBs or DBs, and should be heavy enough to be challenging, but not so heavy that the athlete cannot maintain locked out elbows. See demo here: https://m.youtube.com/watch?v=v8oe4c10QDE

Bent Over Row
3×10, across
http://www.catalystathletics.com/exercise/171/Bent-Row/
CONDITIONING

From CrossFit.com – November 24, 2016
https://www.crossfit.com/workout/2016/11/24#/comments

Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl*

*https://m.youtube.com/watch?v=2yAWjVCT1VQ

RX:
As written.

INTERMEDIATE:
25 DU per round instead of 50 DU

SCALED:
20 Min AMRAP
25 Penguin Jumps or 50 Jump Rope Singles
25 Goblet Squats
30 Seconds of Stationary Bear Crawl (https://youtu.be/Nr4dWS-5Yp8)

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