Warm Up:
10 Straight Leg Raises
10 Long Jumps
10 Leg Swings (ea leg)
10 Rotating Trunk Twists
10 Surfer Pop Ups
(2 Rds)
Sport:
10 x 10m Sprints
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Post total reps
*Courtesy of CrossFit Football
**Stuff to Notice: 1) short bout...big rest means BIG intensity, 2) Use BIG weights, 3) Can this be less than 5 minutes of work?
4 comments:
68 Reps, 135# thruster and 30# pullup
I like this workout! I had it written down to do on my own
75 reps, 135# Thruster, 35# Pull ups.
Pull ups were limiting factor, could only manage 3 or 4 per round.
I see you guys....and will try to 'gun' for you later today....
Chad - did you do #35 or #75 DB pullups? On the white board...I can't tell what it says...
Hank just hit:
#135
#20
62 reps
Way to go Hank!!!
Post a Comment