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CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS INCREASING EFFORT EACH ROUND
200m Run
10 Alt Sampson Lunge Stretch
10 Up-Down
8/8 DB Strict High Pulls
8/8 DB Hang Power Clean
:20 Rest
**10 MIN CAP**
Extended Warm-up
Power Clean (8×2)
EMOM x 8 MINUTES
2 TNG Power Cleans*
*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
Workout
Metcon (Time)
FOR TIME
22-16-10
Up-Down
Power Clean 95,65(135,95)
-8:00 Time Cap-
Finisher
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play
Accessory Work
Metcon (No Measure)
On Your Own Time
4 Rounds
15 Bent over Barbell Row 65,45
5 Up Downs
10 Barbell Curls 65,45
5 Up Downs
~~4 Min Rest~~
3 Rounds
18 Alt SA DB Front Raises
18 Alt SA DB Curls
Fast 200m Run **Only after Rounds 1 & 2
Choose a challenging weight.
These reps should be a medium pace and unbroken.
Both the front raises and the curls are palms up.
Bent Over Rows are with a curl grip.