High Point CrossFit – Extra Work

Extra Work

Metcon (No Measure)

3 Sets, For Quality

10 Weighted Maltese Raises

10/10 Side Lying DB External Rotation

10 Zottman Curls

Strength

Snatch Pull (1×3)

4 x 3 @ 100-105%

Rest as needed

Metcon

Metcon (Time)

For Time:

100 Double Unders

75 Wall Balls (20/20)

50 KBS (70/53)

25 Overhead Squat (185/125)

Rest: 5:00

25 Overhead Squat (185/125)

50 KBS (70/53)

75 Wall Balls (30/20′)

100 Double Unders

Accessory Work

Metcon (No Measure)

3 Rounds (For Quality)

10 Barbell RDLs

10 Glute Ham Raises

20 Banded Good Mornings

Conditioning

Metcon (No Measure)

3 Rounds

100m @ 65%

100m @ 80% *focus on knee drive and quick cadence

100m @ 65%

100m @ 90% *focus on knee drive and quick cadence

Rest: 1:00 between sets

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2 Rounds

1000m @ 10k Pace

400m Easy Jog

800m @ 5k Pace

400m Easy Jog

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10:00 @ 1/2 Marathon Pace

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3:00 Recovery Jog Cooldown