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
Leave A Comment