CrossFit (Performance)
A. “Fran Sandwich” For time: 1000 Meter Row immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups immediately followed by… 800 Meter Run B. Two sets of: Bulgarian Split Squat x 20 reps @ 1010 (perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately) Rest 60 seconds between legs, and 2-3 minutes between sets CrossFit (Fitness) A. For time: 800 Meter Run 15 Dumbbell Thrusters 15 Strict Pull-Ups 12 Dumbbell Thrusters 12 Strict Pull-Ups 9 Dumbbell Thrusters 9 Strict Pull-Ups 1000 Meter Row B. Two sets of: Bulgarian Split Squat x 20 reps @ 1010 (perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately) Rest 60 seconds between legs, and 2-3 minutes between sets.
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December 2020
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