12.3.2018

CrossFit Silos – CrossFit

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THE GOAL

Everyone is running off their own 45 minute running clock today. After a coach’s choice, 10 min warm-up, the 2 mile run starts at exactly 10 minutes after class begins. Coach will cap both metcons at 45 mins. This total time cap includes the 10 minute rest- so if you can’t run 2 miles in 20 minutes or less, please discuss scaling options with your coach!

Metcon 1

Rest exactly 10 minutes between workouts 1 & 2. See below for 2 mile route.

Walcek Cycopath 3.5km Run (Time)

3.5km (2.18 mile) run down Crabapple Road to Houzz and back

Metcon 2

Rest exactly 10 minutes between workouts 1 & 2

Death by Step Ups (AMRAP – Rounds)

Every minute increase by one (1) box step up, until you can no longer complete the set within the minute:

R1 – 4 Russian KBS 44/25 (Rx+ 53/35), 4 Burpees, 4 Alt Box Step Ups (24/20)

R2 – 4 Russian KBS 44/25 (Rx+ 53/35), 4 Burpees, 5 Alt Box Step Ups (24/20)

R3 – 4 Russian KBS 44/25 (RX+ 53/35), 4 Burpees, 6 Alt Box Step Ups (24/20)

Please do not put your hands on your quads to push up on the step ups. Hands should be at your side not touching any part of your body or the box during the step up. These are alternating box step ups.

Your total score is the LAST ROUND COMPLETE. Partial rounds do not count for your score. (For example- if you got through the burpees on the 10th round but didn’t finish all the step ups… your score would be = 9 ROUNDS) If you fail to complete all reps before the minute expires that round does not count.


Out back door, run to Houzz and back

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