Blog Search

10.10.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

400m Run

10min Coaches led WU – posterior chain specific

A: Front Rack Lunge (4 sets – 10-12 reps per leg)

STEP BACK

Start with Weaker leg and have that side dictate wt. and reps

Make sure to hit high range (12 reps) on 1st 2 sets

rest 1-2min btw sets

B: Metcon (AMRAP – Reps)

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs 24/20″

3 deadlifts 225/155#

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

Rx = as is

AD = 185/135#

SD = scaled accordingly
Completed Rnds:

9 = 36 reps

12 = 60 reps

15 = 90 reps

18 = 126 reps

21 = 168 reps

24 = 216 reps (good fer you;)

Mobility

Foam Roll back 4min

Banded Seated Straddle 4min