14
Oct

CrossFit TBR – CrossFit

Lurong test “the MOTIVATOR”

Warm-up

2000 m team tabata row w/ optional plank (No Measure)

(under Favorites: 2000 m row)

Divide athletes into two teams, 20 seconds on, trade out athletes in 10 second “rest time”, continue rotation until the meters reach “0”.

***athletes not rowing can also choose to hold plank while waiting

Mobility

We know your shoulders/hips/various body parts are feeling the past week! Mobility! ROLL out, sit on that ball!

Metcon

Metcon (AMRAP – Reps)

LEVEL 3- Lurong wod “The Motivator”

9 minute amrap

115/85

~AMRAP- STOH- if bar touches the ground, 20 DOUBLE UNDERS “penalty”

~AMRAP- Front rack lunge- if bar touches ground, 5 burpee “penalty”

Repeat sequence for 9 minutes

PENALTY REPS DO NOT COUNT TOWARDS your overall score. Reps only from STOH and Front rack lunge

Metcon (AMRAP – Reps)

LEVEL 2- Lurong wod “The Motivator”

9 minute amrap

95/65

~AMRAP- STOH- if bar touches the ground, 20 SINGLE UNDERS “penalty”

~AMRAP- Front rack lunge- if bar touches ground, 5 burpee “penalty”

Repeat sequence for 9 minutes

PENALTY REPS DO NOT COUNT TOWARDS your overall score. Reps only from STOH and Front rack lunge

Metcon (AMRAP – Reps)

LEVEL 1- Lurong wod “The Motivator”

9 minute amrap

65/35

~AMRAP- STOH- if bar touches the ground, 20 SINGLE UNDERS “penalty”

~AMRAP- Front squat- if bar touches ground, 5 burpee “penalty”

Repeat sequence for 9 minutes

PENALTY REPS DO NOT COUNT TOWARDS your overall score. Reps only from STOH and Front rack lunge

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