Wellness Revolution CrossFit – CrossFit

Happy 2020 CF Games Open Eve!!!

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Metcon

Metcon (Time)

ESSENTIALS

3 Rounds:

50 Air Squats

200 Meter Run

24/18 Calorie Row

100 Meter Sandbag Run
–30 MIN CAP

–This 3-round workout is designed to be low skill and high effort

–With simple movements, you can focus more on their effort than the movements themselves

–Looking for this workout to take somewhere between 20-30 minutes to complete

–Let’s find a speed in round 1 that athletes are confident in holding on to in round 2

–They can ask themselves: “How fast can I go in round 1 without having to slow down in round 2?”

–If the first two rounds are approached correctly, athletes will be able to push the last round – even possibly making it their fastest

Metcon (Time)

FITNESS & PERFORMANCE

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter Sandbag Run
–30 MIN CAP

–This 3-round workout is designed to be low skill and high effort

–With simple movements, you can focus more on their effort than the movements themselves

–Looking for this workout to take somewhere between 20-30 minutes to complete

–Let’s find a speed in round 1 that athletes are confident in holding on to in round 2

–They can ask themselves: “How fast can I go in round 1 without having to slow down in round 2?”

–If the first two rounds are approached correctly, athletes will be able to push the last round – even possibly making it their fastest

After Party

Metcon (No Measure)

WEDNESDAY PRIMER

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 12 Toes to Bar

Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg or Assault Bike

Switch Arms Every 8 Reps on Single Arm Dumbbell Hang Clean and Jerks