CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds

:30 Wall Sit

Row 12/8 Calories

7 Strict Ring Rows

Strength

B: Box Squat (10×2)

10×2 @ 55-65%

Speed Work

Rest :30-:60

Metcon

C: Metcon (Time)

21-15-9

Deadlift 185/125lbs

Pistols

Calorie Row
Beginner: 135/85; Reverse Lunges to Knee

Intermediate: Pistols to a box or holding onto band/upright

Advanced: Rx

Competitor Extra

D: Metcon (3 Rounds for time)

Competitor Extra

Run 1000m x 3

Rest 3:00

Accessory

E: Turn Me On (Weight)

4 Sets:

6-8/arm – Half Kneeling Bottom Up KB Press @ 2010 tempo

rest 30sec

10m Lateral Band Walks/side

rest 30sec

12 Scapular Push Ups on Elbows

rest 60sec

Tempo: 2010

2 seconds eccentric (down)

0 second isometric (hold)

1 second concentric (up)

0 second pause before next rep

Equipment

mini band

kettlebells

Cool Down