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11/06/2018

5
Nov

11/06/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog

Across the Gym – Down & Back Eerything:

Side Shuffle

High Knees

Butt Kicks

Backpedal

Carioca

Triple Broad Jumps

Duck Walk (down)/Bear Crawl (back)

10 Push-ups

10 Air Squats

Strength

Back Squat (8:00 – 1 Set of 20 Reps)

This is day 8 – everyone should be 40# above their starting weight for this set of 20. We will add weight until 50# have been added, and then volume and reps will change, approaching testing for a 5RM.

Metcon

Metcon (AMRAP – Reps)

Every 2:00 for 5 Rounds:

8 Burpees

100m Sprint

Max Effort Burpees

Rest 2 mins.

*18:00 running clock. Score = Reps of Burpees performed during the max effort portion of each round (excluding the 8 initial Burpees performed each round). For athletes who cannot get to the second Burpee portion in under 2:00, reduce 8 initial Burpees to 4. Intent = max effort intensity on all 5 rounds.*

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