Look Out

V3 CrossFit – CrossFit

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Metcon (No Measure)

3 Supersets

8 DB Split Squat (each leg)

10 V-Ups

Metcon (Time)

3 Giant Sets, resting as needed between sets

20 Kettlebell Front Rack Reverse Lunges (35’s/25’s)

20 AbMat Sit-Ups

20 1-Arm Kneeling Kettlebell Presses (35/25, 10 each side)

20 Hip Extensions or Banded Good Mornings

20 Kettlebell Goble Squats (53,35)

Hail Storm

V3 CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds:

:20 second Samson Stretch each side

10 AbMat Sit-Ups

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

10 Pushups

10 Slow Hip Extensions

Followed by…

Barbell Warmup (Empty Barbell) –

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses + Reach

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (Time)

For Time (each piece runs directly into the next):

21-15-9 – Push Press (135, 95) Kettlebell Swings (53/35)

21-15-9 – Calorie Row, Burpees

21-15-9 – Medball Squat Cleans (20/14), 200 Meter Run after each set

AGCQ #4

V3 CrossFit – CrossFit

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Metcon (No Measure)

9:00 EMOM

Min – 1 – 20/15 Battle Rope

Min – 2 – 15/12 Wall Balls

Min – 3 – 200m Med Ball Run

Metcon (Time)

2 rounds for time:

10 deadlifts (315,225)

20 deficit handstand push-ups, (4.5/3-in. deficit)

30 front squats (95,65)

Metcon (Time)

2 rounds for time:

10 deadlifts (255,175)

20 HSPU

30 front squats (75,55)
Scale – 8 Wall Walks for HSPU

Sacrificial Lamb

V3 CrossFit – CrossFit

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Warm-up (No Measure)

Row 300 Meters Easy

Followed by three rounds: 3 Strict Pull-Ups, 6 Pushups, 9 Air Squats

Row a second 300 Meters Easy

3 Sets:

5 Spiderman + Reach each leg

5 Walkouts

Primer…

2 Rounds at a walk-through pace, resting ~1:00 between:

8 Alternating DB Snatches

6 Calorie Row

4 Barbell-Facing Burpees

1 Ring Muscle-Up

Rest 2:00

1-2 Round(s), with the following focus points in mind:

8 Alternating DB Snatches – play with the option of changing hands in air.

6 Calorie Row – Sit tall on the rower. During the workout, posterior will be fatigued. Remind ourselves to sit tall.

4 Barbell-Facing Burpees – Practice the methodical step-up.

1 Ring Muscle-Up – Maximize our active kip swing. Stay engaged at the midline with long legs, and be a long whip.

Metcon (AMRAP – Reps)

20:00 CAP

100 Alt DB Snatches (50,35) (45,25)

80 Cal Row

60 Bar Facing Over Bar Burpees

40 Ring Muscle Up
Scale Pull Ups for Muscle ups