CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Minute Slow Bike or Row

then

1:30 Couch Stretch/side

then

3 Slow Rounds

10 Good Mornings

10 Muscle Snatches

Strength

B: Squat Snatch (3-3-3-3-3)

Drop and Reset each rep

(Start around 80%)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

12 Deadlift 225/155

12 Bar Facing Burpees

9 Deadlift

9 Bar Facing Burpees

6 Deadlift

6 Bar Facing Burpees

3 Deadlift

3 Bar Facing Burpees
Beginner: 135/85

Intermediate: 185/125

Advanced: Rx

Competitor: 275/185

The deadlifts should be fast and close to unbroken. Fast transitions and efficient burpees are the focus.

Extra Credit

D: Metcon (No Measure)

Row 1000m

Rest 1:00

Row 750m

Rest 1:00

Row 500m

Rest 1:00

Row 250m

Cool Down