Hot Sauce

Hot Sauce

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row or Bike

25′ Active Spidermans

:45 Medium Row or Bike

5 Push-up to Down Dog

:30 Faster Row

10 Air Squats

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

:30/side Pigeon Pose

:30 Squat Hold

:60 Child’s Pose

5 Pausing OHS on the wall

Then…Build up to workout weight

Metcon (4 Rounds for reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

–rest 3 minutes–

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

–rest 3 minutes–

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

–rest 3 minutes–

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)
Score is total number of reps on the barbell per AMRAP. The weights should be loads that athletes are capable of completing at least 30, 25, 20, and 15 repetitions unbroken when fresh.

Choosing the right weights matter a lot, but so does choosing the appropriate numbers on the row and burpees. Athletes should get to each barbell with a minimum of :30 seconds left. Adjust the numbers as necessary to ensure each athlete gets reps in on the barbell. Reducing the rounds to 18-15-12-9 is an option.

Extra!

Time Permitting

Max Unbroken Strict Pull-ups

50 Strict Handstand Push-ups

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