CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3 rounds

10 Banded Good Mornings

10 Alternating Jumping Lunges

:30 Handstand Hold (Scale :30 High Plank or 2 Wall Walks)

Strength

B: Snatch Balance

In 12 minutes

Build to a heavy Split Jerk

From the rack

Metcon

C: FIBONACCI (Time)

5-8-13 Handstand push-ups

13-21-34 Double kettlebell deadlifts

Then, Overhead lunge 90 ft.
Beginner: :30-:45-:60 Hold or reduced ROM; 44/25 KB Deadlift; 30/15# DB Lunge (two DBs)

Intermediate: Rx Handstand Push Ups; 50/35# KB Deadlift; 40/25# DB Lunge

Advanced: Deficit HSPU (hand on plates or dumbbells or parallettes); 70/50 KB Deadlift; 50/35# DB Lunge

Competitor Extra

D: Metcon (Time)

P.S.

2 rounds for time of:

1,000-m row

0.8 Bike

50 dumbbell squats

M 50-lb. dumbbells

F 35-lb. dumbbells

Time cap: 21 min. for men, 23 min. for women

Cool Down