CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

5 Push Ups with :03 pause at bottom with chest off floor

5 Hollow Swings

5 Double Dumbbell Deadlift, Sumo stance

Strength

B: Bench Press (10-9-8-7-6-5-4-3-2-1)

alternate rounds with a partner, does not have to be unbroken (Partner 1 does 10 reps, partner 2 does 10 reps, partner 1 does 9 reps, etc)

Beginner: 70/50% Body Weight

Intermediate: 80/60% Body Weight

Advanced: 90/70% Body Weight

Competitor: 100%/80% Body Weight

Metcon

C: Metcon (Time)

4 Rounds for time of:

12 Double Dumbbell Ground to Overhead, 50s/35s

8 Burpee Box Jump Overs (using hands allowed), 30/24

4 Bar Muscle Ups
Beginner: 30/15#; 24/20″; 12/8 Calorie Rowi

Intermediate: 40/25#; 30/24″; 4-8 Chest to Bar Pull Ups (pick a number you can complete unbroken on round 1)

Advanced: Rx

Cool Down