Saturday

CrossFit ThunderDome – TD COMPETE

A. CONDITIONING

Warm-up (No Measure)

FOR QUALITY*

10:00 Slow Monostructural Work

10:00 Pre-hab or Mobility

*Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional work this week. August will begin focus for October Open.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 KB Deadlift

10 Russian KB Swings

15 Jumping Jacks

20 Mountain Climbers

*Once the AMRAP is completed, 400m group run…keep everyone together, no one gets left behind.

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 12 MINUTES

200m Run

-Rest 1:30-

AMRAP x 12 MINUTES

4 Push-ups

8 KB Swing (53/35)|(35/26)

16 Double Unders

*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on upper/lower back, lats and calves.