saturday

8 am CrossFit

​IN TEAMS OF 2...

FOR TIME
1 Mile Partner Plate Run

Immediately Into...

100 Strict Pull-Ups
150 Hand Release Push-Ups
200 Plate Step-Ups (45/35)|(35/15)|(24/20)

Immediately Into...

1 Mile Partner Plate Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.
*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.
**Weight Vest Optional.

9 am CrossFit Basics

IN TEAMS OF 2:
​
FOR TIME:
200 Box Step-ups (24/20”)
150 KB Swings (70/53#)
- Partner holds KB in front rack position while other partner works on step-ups.
- Partner holds plank while other partner works on KB swings.

Intended Stimulus:

•  <20:00
• Use loading and movement difficulties that allow you and your athletes to trade off in quick sets of 10-15 reps.
•  Holds should be challenging, but allow athletes to hold for at least :20-:30 at a time.