Strongman gone Bad

V3 CrossFit – CrossFit

View Public Whiteboard

1: Warm-up (No Measure)

Line Drills

Run 200 Meters

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distanc

2: Warm-up (No Measure)

3 rnds NFT

3 stone dead lifts

3 Stone to lap

3 Stone to chest

3: Metcon (3 Rounds for reps)

Three rounds of:

Tire Flips @ 3 x BW (Reps)

Sledgehammer Strikes on Tire @ AHAP (Reps)

Stone to Shoulder @ 0.75x BW (Reps)

KB Swings @ 70lbs (Reps)

Stone Carry (Distance)

1: min Rest

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the stone carry where every 50ft is one point.

Advertisements

“Handbag”

V3 CrossFit – CrossFit

View Public Whiteboard

A: line drills (No Measure)

Line Drills

Run 200 Meters

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

B: Warm-up (No Measure)

Movement Prep

:15 Seconds Easy Row

:15 Seconds Single Unders

:15 Seconds Medium Row

:15 Seconds Double Taps

:15 Seconds Hard Row

:15 Seconds Double Under Practice

*Practicing timing of the double under. With a straight jump in the air, athletes will double tap low on the thigh to simulate a double under without the rope.

C: Warm-up (No Measure)

1 Round

5 Calorie Bike

15 Double Unders

50 Meter sandbag Run

D: Hand Bag (Time)

“Handbag”

60/40 cal row /800 m run

100 Double Unders /200 singles

800 Meter Sandbag Run (50/35)

100 Double Unders /200 singles

60/40 cal row/800 run