Westbound CrossFit (Coach Ryley)
1730 (12 of us)
Warm Up
Row
Plank
Toes to bar warm-up
Shoulder to overhead warm-up
Strength
1-2 sets:
5-8 High Pull and 5-8 Strict Press
*Figuring out load to start with
then…
Every 2:00 for 5 sets:
8 DB High Pull + 8 DB Strict Press
I used 15 and 20 pounds for the warm-up sets and then did 5 sets with a 20 pound dumbbell.
Conditioning
30/25 Cal Row
20 Toes to bar
10 Shoulder to overhead (185/125lb.)
For time.
3:00 Rest
3 sets
Goal Time: sub 3:00 for each working interval
Intermediate: 24/20 Cal, 12-15 toes to bar or hanging leg raise, 135/95lb.
Baseline: 15/10 Cal, V-up, 35/15lb. Barbell
I scaled to 20 calorie row; 10 kipping leg raises and 10 shoulder to overhead (65#). It worked out well
R1 - 0 to 2:46 (2:46)
R2 - 5:46 to 8:43 (2:57)
R3 - 11:43 to 14:45 (3:02)
I made it in just under the cap and felt good about the effort.
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