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CrossFit 4740 – CrossFit
Warm-up (No Measure)
3 rounds of:
100m Slow Run
10 x Pause Air Squats
15 x Hollow Rocks
2 x Wall Walks
Back Squat (3 x 8 )
Holding weight across all 3 sets.
Higher rep work is quite taxing, there are only 3 sets today, take your time to recover in between sets, don’t rush it
Focus on staying tight and controlling your descent in the Squats
Metcon (AMRAP – Reps)
4 x AMRAP 5 mins:
30 Air Squats
Max reps pull-ups
Run: Reduce distance to 300m if your 400m takes you longer than 2:30. Row 500/400m or Assault Bike 25/18
Air Squat: use depth marker
Push-up: reduce reps to 15 or 10, knee push-up
Pull-up: band pull-up, jumping Pull-up, ring row
The goal is to get to the pullups as quickly as possible
Ideally, you are getting 30 sec or more on the pull-up bar
You have to run fast! There is no other way around it, push the pace!
Squat quickly, but focus on hitting your ROM. Hit your depth and stand all the way up at the top.
Aim for a big chunk of Pushups to start each round and then finish off in small sets.
If you aren’t making the pull-up bar, reduce your run distance and/or push-up reps