Wednesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

**NO JERKING**

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Up-Downs

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry 53,35(70,53)

Farmer Carry is with two KBs

Both athletes travel together. One athlete HAS to have BOTH KBs at the same time. Switch as needed.