27
Sep

CrossFit TBR – CrossFit

Please do not make it literally “Death by” anything….it is just a catchy name, so please know your limits!

Warm-up

6 Min. DOUBLE UNDER E.M.O.M. (No Measure)

30 Double Unders, every minute on the minute.

STRENGTH

Deadlift (Week 6/7)

3 x 75%

3 x 80%

3 x 85%

2 x 90%

2 x 95%

Metcon

Metcon (AMRAP – Rounds)

“Death by 20 meters”

EMOM 20 minutes

Minute 1: 20 meters

Minute 2: 40 meters

Minute 3: 60 meters

Minute 4: 80 meters

Minute 5: 100 meters

Minute 6: 120 meters

Minute 7: 140 meters

Minute 8: 160 meters

Minute 9: 180 meters

Minute 10: 200 meters

Minute 11: 220 meters

Minute 12: 240 meters

Minute 13: 260 meters

Minute 14: 280 meters

Minute 15: 300 meters

Minute 16: 320 meters

Minute 17: 340 meters

Minute 18: 360 meters

Minute 19: 380 meters

Minute 20: 400 meters

*SCORE BASED ON ROUND successfully completed

You may run/walk/skip to achieve your distance, but it has to be within the given minute. You add an extra 20 m to the previous distance starting at your new location, so it becomes a compound effect….walking turns into jogging, jogging into sprinting, etc.

**if you CANNOT make it to the next station, say, at minute 8, you stay at station and complete 20 reps of any movement (air squats, jumping jacks, mountain climbers, etc) EMOM until the end of the 20 minutes. Move out of the way but cheer your teammates on as they race past you to get to the next marker!

***if you are NOT comfortable with running (like 0500 class due to moonlit visibility) you MAY substitute “Death by Burpees” as an alternative.

COMPETITIVE optional

Sled Track laps: 1 pulling forward, 1 pulling backwards

180/135

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