CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Weightlifting

A1: Front Squat (1RM)

Build to 1RM in 12-15 min

Rest a few minutes before A2.

Modifications:

F: Build to a heavy 3 reps at 30×1 tempo

P/S: As Rx – Go for it!

A2: Front Squat (Max Reps)

Find max reps unbroken at 85% of max – 1 attempt.

Metcon

B: Metcon (AMRAP – Reps)

5 min AMRAP

Strict Pull Ups

2 scores

Total reps unbroken (record in notes)

Total reps cumulative
Modifications:

F: Ring Rows; 1010 tempo

P: Strict Pull-Ups or Ring Rows

S: Strict CtB Pull-Ups

Metcon

Choose between C1 or C2 for a Rowing Test.

C1: Metcon (4 Rounds for calories)

Row Test

4 sets; 30 sec on/30 sec off for cal.

Using C2 scoring system – Rest on rower!

Score each interval.

C2: 500m Row (Time)

Max Effort 500m Row