Cross Training

Sport

Basketball

20 Minute Alt EMOM

• Min 1 – 12 x Front Squat
• Min 2 – 12 x Push Press
• Min 3 – 12 x Thruster
• Min 4 – 200m Run
• Rest

Use a 75/55 barbell or 2 x 35/25 Kettlebells.

1 min : 10 sec transition until reach 300 cal on each

• Assault Bike
• Ski Erg
• Air Runner
• C2 Rower
• Rest

Match the number of stations with athletes.

14 min AMRAP

• 400m Run
• max strict pull-ups
• max dips

Complete as many rounds as possible. This workout is based on CrossFit®’s workout of the day.

Sport

Basketball

10 Rounds of 1 min work and 1 min rest

• 4 Deadlifts (275/185)
• 50m Shuttle Run
• Max Cal Assault Bike

Score: Accumulated Cals

Metcon

30 minutes of Cycling.

E3MOM for 30 Minutes

• Buy In: 4 minutes for a 400m run then,
• Until your reach 100 Thrusters
  • 2 min of Work
    • 100m run
    • Max Thrusters (95/60)
  • 2 min of Rest

For each part: 5-minute AMRAPs and 1-minute Rest Between

Part 1

• 15 cal C2 Bike
• 10 Lunges
• 5 clean and jerk (165 / 115)

Part 2

• 15 cal Row
• 10 x wall ball. (20/14)
• 5 KB Deadlift (70/53)

Part 3

• 15 cal Ski Erg
• 10 GHD Sit-ups
• 5 Bench Press (185/95)

Part 4

• 15 Air Squats
• 10 Push-ups
• 5 burpee pull-ups

Sport

Basketball