180801-two more

CrossFit Lah Workout of the day - 1 August 2018

CrossFit (Performance)
A.
Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Pistols x 4-5 reps each leg @ 4111
Rest 2 minutes

B.
For time:
40/30 Calories of Assault Bike (or Rowing)
100-Foot Dumbbell Overhead Walking Lunges

This workout is inspired by the “Assault Lunge” event that teens and masters athletes will be completing on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 will use an 80 lb. dumbbell for their overhead lunges; females in those age ranges will use a 55 lb. dumbbell. You’ll have a better understanding of how impressive these athletes are after completing this workout and then watching them do the same on Friday.


CrossFit Light (Fitness)
A.
Three sets of:
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds

B.
For time:
40/30 Calories of Assault Bike (or Rowing)
100-Foot Dumbbell Overhead Walking Lunges

This workout is inspired by the “Assault Lunge” event that teens and masters athletes will be completing on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 will use an 80 lb. dumbbell for their overhead lunges; females in those age ranges will use a 55 lb. dumbbell. You’ll have a better understanding of how impressive these athletes are after completing this workout and then watching them do the same on Friday.