CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Metcon

A: Metcon (AMRAP – Rounds and Reps)

“Constant Variance”

Mixed Modal Tester

35 Min AMRAP

Go as far as you can in the following:

a. 90m Run (or 15/12 Cal AirDyne)

b. 15 KB Swings 53/35#

c. 15 Box Jump + Step Down

d. 15 Sit Ups

e. 15 DB Power Snatch (alt arms – total reps)

f. 150m Row

Rest 90 sec; start at any station

If on the run or row at the time cap, finish and count as 1 rep.
Goal is to get as many rounds as possible here

These workouts are one of the BEST predictors of success in CF. People who can make these movements ‘aerobic’ and not have to use a ton of energy on them can continue to move through workouts, while others will get held back once the CP/ATP glycogen they’re using is gone…