CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

Bike 1000/800m

then

Stretch/Mobility

then

Not For Time

10 Snatch Deadlifts

10 Overhead Squats

10 High Hang Squat Snatches

10 Low Hang Squat Snatches

All done with an empty bar

Strength

B: Squat Snatch

Every :45 for 9 Minutes

1 Rep at 75–80%

Metcon

C: Metcon (5 Rounds for time)

5 Rounds

15/10 Calorie Bike

15 Deadlifts 225/155lbs

Rest :90 between rounds
Each round should be a sprint with deadlifts performed in 1-2 sets.

Beginner: 12/8 Cal; 135/85

Intermediate: 185/125

Advanced: Rx

Competitor: 275/185

Extra Credit

D: Metcon (Time)

Perfect Kipping Ring Dips

12×5
Rest until you can complete the sets unbroken. Focus on full lockout in the support position, including ring turnout if possible. Emphasis on “perfect”.

Cool Down