Fitness
4 sets:
Front Squats x 6-8 reps (3 second eccentric)
Rest 60 seconds
One arm DB Rows x 8-12 (perfect control)
Rest 90 seconds
10-8-6-4-2
Strict Horizontal TRX rows
Strict Dips
Goal is technique and not speed, work with lower intensity and try your best to complete unbroken sets. Rest as needed between sets. Movement standards will be based on your level 1 requirement sheets.
Performance
15 minutes:
Build up to a heavy 3 RM Front Squat
10-8-6-4-2
Strict pull ups
Strict Ring dips
Sport
Part A)
CrossFit Team Series: Event 3
Teams of 4,
10 minutes to establish 3 RM Front Squat each
Part B)
For time
CrossFit Team Series: Event 2
Teams of 4,
30-20-10
Thrusters 95/65
CTB pull ups
First 2 athletes complete all reps then hand off to next 2 athletes
Masters: 75/55 & Standard pull ups
Scaled: 65/45 & 15-10-5 Standard pull ups
