Monday: Road Worx..
18th September 2020
It's a huge weekend with the Pride of the North, Baydo, competing in the 2020 CrossFit Games. It is a far different look from anything that has been done before with the first stage of this competition being held in the gym. A lot of logistics have gone into getting everything right for the weekend but a huge wrap has to go to K2 for putting up with Baydo ; ) and Rosco for his incredible organisational skills! We will have our fingers crossed for the big guy over the weekend and wish him all the best!!
CROSSFIT
CONDITIONING
On a running clock -
At 0 - Run 800m
At 6 - Run 400m
At 9 - Run 200m
At 12 - Run 800m
At 18 - Run 400m
At 21 - Run 200m
ACCESSORY
At 25 mins -
AMRAP in 7 mins of:
3-5 Strict pull-ups / Jump to strict pull-ups / Body rows
6-10 Hand release push-ups
9-15 Ab mat sit-ups
FITNESS
Every 5 min x 3 sets:
150 / 100m Ski
24 Air Squats
300 / 200m Ski
16 DB Squats
At 15min mark -
Every 5 min x 3 sets:
300 / 200m Bike Erg
20 Single DB Push Press
600 / 400m Bike Erg
10 Single arm DB Push Press / arm
At 30 min mark -
Every 5 min x 3 sets:
150 / 100m Row
12 Burpees
300 / 200m Row
6 Single Arm DB Devil Press