Saturday 4.7.18 CrossFit

Derek Hurdle

Quarterly Retest Weekend

ARDMORE

‘AB’RIL + Bring a friend week starts

Warm-up

Teams of 4, follow the leader:
200 Meter Run
21 Wallballs
15 KBS
9 Burpee Pull-ups
200 Meter Run

Metcon

‘AB’ril WORKOUT #1
In teams of 4:
EMOM 24:
Minute 1: Max Walballs (20,14)
Minute 2: ^^Max Sit Ups w/ Plate^^ (45,25)
Minute 3: Max KBS (55,35)
Minute 4: Max Burpee Pull-ups
*All 4 athletes working. When the 60s is up they will rotate stations.
Score = total reps completed by your team
– Rest 2:00 –
AMRAP 10 in the same team of 4:
Partner Carry Relay For Max Distance
*Score total = total reps + 5 for each 50m interval of the partner carry
Rx: (20,14)(25,15)(55,35 R. Swings)
L2/L1: (14,12)(15,10)(35,25 R. Swings) (Burpees)(MB Carry)

Intent:  Today’s Metcon has a little bit different twist. You’ll be working in teams of 4, but all athletes will be working at the same time in the first EMOM part of the workout. You’ll accumulate max reps at each station. You’ll get a chance to go through each movement 6 times. The remainder of the workout is a “Partner Carry Relay” each partner has to be carried at least once for 50m, any style permitted.

$ Out

10 Minutes of Recovery Work. less than 60% max HR
– Bike, Rower, Ski Erg or Jog

WAYNE

‘AB’RIL + Bring a friend week RETEST DAY  + INBODY SCANS

Metcon #1

“Baseline”

Metcon #2

‘AB’ril WORKOUT #1
In teams of 4:
EMOM 24:
Minute 1: Max Walballs (20,14)
Minute 2: ^^Max Sit Ups w/ Plate^^ (45,25)
Minute 3: Max KBS (55,35)
Minute 4: Max Burpee Pull-ups
*All 4 athletes working. When the 60s is up they will rotate stations.
Score = total reps completed by your team
Rx: (20,14)(25,15)(55,35 R. Swings)
L2/L1: (14,12)(15,10)(35,25 R. Swings) (Burpees)

Intent:  Today’s Metcon has a little bit different twist. You’ll be working in teams of 4, but all athletes will be working at the same time in the first EMOM part of the workout. You’ll accumulate max reps at each station. You’ll get a chance to go through each movement 6 times.

$ Out

10 Minutes of Recovery Work. less than 60% max HR
– Bike, Rower, Ski Erg or Jog