CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)

10 Squats → Front Squats (PVC) → Overhead Squats (PVC)

10 Push-ups → Ring Support Push-ups → Dip Negatives

10 Scap Pull-ups → Chin-ups → Pull-ups

10 Sit-ups → Leg Lifts → Hanging Knee Raises

Strength

Metcon (AMRAP – Reps)

n a 1:30 Window:

9 Power Cleans (115/85)

9 Front Squats (115/85)

9 Push Jerks (115/85)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans (135/95)

7 Front Squats (135/95)

7 Push Jerks (135/95)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

5 Power Cleans (155/105)

5 Front Squats (155/105)

5 Push Jerks (155/105)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

Time Remaining: Max Ring Muscle-ups
While these are the prescribed weights, we want to stay around 45-50-55-60% of your 1RM Clean and Jerk

With whatever time you have remaining in each window, complete as many Ring Muscle-ups as possible

-SUBSTITUTIONS

Ring Muscle-ups

~C2B Pullups

Pullups or Ring Rows

Workout

Metcon (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jump Overs (24/20)

15 Thrusters (95/65)
STIMULUS

Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)

Choose a weight on the thruster that you can complete with 1 break max on each round

There is no need to stand to full extension on the burpee box jump overs

STRATEGY

The first thing to consider today is how to approach the Thruster bar

With this being the only movement you’d stop moving on, let’s try to minimize the number of sets here

1 Set: 15

2 Sets: 8-7

One way you can minimize sets on the bar is to be smooth on the runs and burpee box jump overs

Find a speed on both movements in round 1 that you see yourself maintaining throughout

It’s not about moving fast in the first round – it’s about sustaining or improving upon your first round pace in rounds 2 and 3

SUBSTITUTIONS

Run

500 Meter Row

800 Meter Bike Erg

28/20 Calorie Assault or Echo Bike

Cool Down

Warm-up (No Measure)

Accumulate 75 Hollow Rocks