Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit


Tuesday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

10 jumping squats

10 push ups

10 weighted shoulder rotations (front/back) each arm.

05 inch worms

1: Strict Hand stand push up (6×3)

EMOM x 6

3 Strict Hand stand push ups

Modifications: Banded strict Hand stand push ups, or L-shaped pike push ups.

2: Metcon (Time)

5 Rounds:

05 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-Ups

Scaled = 135/95, further scaling = 115/80, Banded pull ups.

RX+ = 185/120

*This workout is meant to be heavy and challenging.

Time cap = 16 mins.

Extra: Metcon (No Measure)

3 Rounds (21:00 Total):

5:00 Run at Light Pace

2:00 Run at Moderate Pace

*There should be a clear distinction of speed with both paces. Sustain the moderate pace, do not slow it down for the 2 mins.

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