High Point CrossFit – Extra Work

Warm-up

Warm-up (No Measure)

3 Sets on rower:

:40sec @ moderate/ :20sec @ building effort on each set

Conditioning

Metcon (No Measure)

6 Sets of 250m Row R: 1:30 b/s

*max sustainable pace damper @ 5, spm @ 28-32

R: 3:00 after the 6th 250m

3x1000m @ 5k Pace @ 26- 30spm

R: 1:30 b/s

R: 3:00 after the 3rd 5k

6x500m @ 2k Pace @ choice spm

R: 1:00 b/s

*focus here is on hard sustainable paces

Strength

Paused Front Squat (1×3)

*Before the WOD

Every 3:00, 6 Sets

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%

Set 6: 3 Reps @ 80%+

*:03 Pause on the first rep of each set