Saturday · 06.25.16

LIT🔥 #crossfit6s #comptrain

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2017 REGIONAL ATHLETES

SESSION 1:
1. Track Conditioning

1600m, rest 4 mins
1200m, rest 3 mins
800m, rest 2 mins
400m, rest 1 min
200m

For every interval you will alternate running 200m fast and 200m recovery. For example, an athlete that has a PR of a 6 min mile should start this session by running 200m at about 42 seconds, then recovery jog for 200m.  She would continue this for 4 rounds until the 1600m were complete.  All fast 200's and recovery 200's should be the same pace across the entire workout.
 
SESSION 2:
1. Clean and Jerk

EMOMx10: 1 Squat Clean and Split Jerk
 
2.  Muscle up Conditioning
10 RFT: 3 unbroken Muscle ups

3. Conditioning
4 RFT:
800m Run
4 Rope Climbs
40' DB Walking Lunge, 70/50

2017 OPEN ATHLETES

1. Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk
 
2.  Muscle-up Conditioning
10 RFT: 3 unbroken Muscle ups

3. Conditioning
4 RFT:
800m Run
4 Rope Climbs
40' DB Walking Lunge, 70/50