Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
“The Other CrossFit Total”
Complete each of the following tasks, establishing the best 1RM possible for each of the lifts within the time allotted.
0-10:00
Establish a 1RM Power Clean
10:00-20:00
Establish a 1RM Bench Press
20:00-30:00
Establish a 1RM Overhead Squat
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
“Virtuosity Six”
Complete for time vs. an 8:00 Time Cap
10 x Burpees Jump and Touch Rig
:10 x L-sit
10 x Burpees Jump and Touch Rig
:20 x L-sit
10 x Burpees Jump and Touch Rig
:30 x L-sit
10 x Burpees Jump and Touch Rig
:40 x L-sit
10 x Burpees Jump and Touch Rig
:50 x L-sit
10 x Burpees Jump and Touch Rig
:60 x L-sit
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
