Workouts

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Day 3 Intro Skill Building

Review:

Strict Press


Introduction to:

Deadlift

Sumo Deadlift High Pull

Medicine-Ball Clean


Supplementary Movements:

Jump Rope

Kettle Bell Swing 

CrossFit Games Open 15.5

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

15.5 CF Open Warm Up

Plan to 2 Heats 


Bands 10ea

Y's..T's..W's..Angels 

Side Steps 

Glute Bridges 

SL Bridges 

Clam Shells


3 Rounds Building weight and intensity, spiking heart rate 

5 Cals 

5 Thrusters 

Day 3 Intro- Metcon

30 seconds on, 30 Seconds off of:


Med ball Clean

KBS

Double Under


* 3 to 6 rounds depending on the ability of the group. You can also change it to 45 seconds on, 15 seconds off, depending on ability. Scale double-unders to single jumps and use Russian KB Swings if needed.

Day 3 Intro Skill Building All Levels

MALE SCORES

FEMALE SCORES