Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit


Thursday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

200m Run

07 Burpee jumping pull ups

15 Air squats

07 knee raises

10 front leg swings (each)

07 pull ups

12 DB power snatches (light weight)

1: Metcon (AMRAP – Rounds)

Alternating EMOM x 10 (5 rounds of each)

Even min: 1 CTB, 2 TTB, 1 CTB, 2 TTB, 1 CTB.

Odd min: 6 DB Power Snatches (70/50)

Scaled: Banded PU & Knee raises, 50/35 DB

RX+: Bar MU instead of CTB, 90/70 DB

*Only 6 reps of the snatches in the round. They are supposed to be heavy, but with good form.

2: “Captain Insano” (Time)

3 Rounds for time:

20 Deadlifts (205/135)

15/10 Cal bike

20 Hang DB Reverse Lunges (50s/35s)

15/10 Cal bike

Scaled: 165/120 Bar, 35s/20s DB

RX+: 245/165 bar

Time Cap = 19 mins

Extra: Metcon (No Measure)

– Weakness work + conditioning –

With a 33 min Clock:

10 mins to work on one of your weaknesses, 3 mins of transition, then use the other 20 mins to Row for distance.

*Be cautious of how fast you start. Use a Pace that you can sustain for 20 mins on the rower. No slowing down. We are working on staying one step behind your threshold.

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