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Thursday-Team

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Teams of 2

3 Rounds:

200m Run

400m Run

600m Run
One athlete will work at a time while other rest.

FLOW OF WOD:

Athlete 1 runs 200m and then athlete 2 run 200m.

Athlete 1 runs 400m and then athlete 2 runs 400m.

Athlete 1 runs 600m and then athlete 2 runs 600m

Reapeat this for 2 more rounds.

IF UNABLE TO RUN:

Row: 250-500-750

Bike: 14/10-28/20-42/30

Wednesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Frank the Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (245/175)

6 Lateral Barbell Burpees
Its all about intensity today, not going RX with this benchmark.

* Wallballs dont count towards your score.

* Wallballs should take no longer than 2:30, 2:00, and 1:00..

* Choose a weight on the deadlifts that you can complete unbroken for the first set of each round and within 2 sets from there on out.

Tuesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 Rock

20:00 AMRAP

30 Kettlebell Swings 53/35

30 Push Press 95/65

21/15 Cal Bike

30 Toes to Bar
* Going light and long on this chipper style workout.

* Looking to choose weights and variations that allow you to complete 2+ rounds.

*30/21 on rower

Monday-CrossFit

CrossFit Slake – CrossFit

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Stamina Squats

Alternating On The Minute x 12 (6 Rounds)

2 Front Squats

4 Back Squats

Stick with adding 5-10# this week from last. We are going to be doing this for the next 4 weeks so small increments are going to set you up in a big way.

Metcon

Metcon (Time)

Dirty Water

100 Double Unders

800 Meter Run

60/45 Cal Row
With larger classes, stagger start times with faster athletes going first.

Aim for a very strong effort on the rower since its going to be your last movement.

To Team or Not To Team? That is the question….

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

For Time:

30 Chest to Bar Pull-ups ( challenging variation)

400 Meter Run

15 Overhead Squats (115/75) or Front Squats(135/95)

800 Meter Run

15 Overhead Squats (115/75) or Front Squats(135/95)

400 Meter Run

30 Chest to Bar Pull-Ups (challenging variation)
This workout can be done indiv or team. If you plan on going with team, lets shoot for a 60/30/30/60 variation on the reps. Still make these challenging variation on pull ups.

Run the 400m together.

Thursday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

“Slam Trek”

On the 10:00 x 3 Rounds

200m Run

15 Toes To Bar

200m Slam Ball Run

15 Wallballs (use a little heavier ball)

200m Run

* Each round should take somewhere between 5-7 minutes, leaving 3-5 minutes rest.

*Score is slowest of the 3 rounds.
The main focus is completing these rounds to allow rest. If you dont have atleast 2:00 of rest, scale back somewhere.

Ex:

*100m Slam Ball Run

*10 Toes To Bar or Variation

*20 Wallballs with regular weight.