Cross Training

Sport

Basketball

Strength

7 rounds

  • 1 complex
    • 1 Thruster
    • 1 Push Press
    • 1 Push Jerk
    • 1 Split Jerk
  • 10 Toes-to-Bar

Cardio

30 Minute

  • Spin Class

Metcon

15min AMRAP

  • 10 Pull-ups
  • 15 Cal Assault Bike
  • 20 Wall-Balls. (20/14)

Metcon

15min AMRAP

  • 1 Deadlift
  • 50m Run
  • 2 Deadlift
  • 100m Run
  • 3 Deadlift
  • 150m Run
  • 5 Deadlift
  • 200m Run
  • etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.

Metcon

15min AMRAP

  • 1 Deadlift
  • 50m Run
  • 2 Deadlift
  • 100m Run
  • 3 Deadlift
  • 150m Run
  • 5 Deadlift
  • 200m Run
  • etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.

Strength

Every 1.5 minutes

Power Cleans (increasing weight)

5, 5, 3, 3, 3, 1, 1, 1, 1

Metcon

12 min Alt EMOM

  • C2 Bike
  • Rower
  • Ski Erg

Metcon

20 min AMRAP

  • 10 Pull-ups
  • 15 Push ups
  • 20 Sit-ups
  • 25 Air Squats

Tags:

Strength

5 Rounds

  • 5 GHD Sit-ups
  • 25m Bear Hug Ball Carry

Metcon

18 min AMRAP

  • 500m Row
  • 12 burpess
  • 200m Run

Metcon

3 rounds

  • 5 squat cleans
  • 30 cal assault bike

2 min Rest

3 rounds

  • 4 squat cleans
  • 25 cal assault bike

2 min Rest

3 rounds

  • 3 squat cleans
  • 20 cal assault bike