The CrossFit Combine – CrossFit
“Train people well enough so they can leave, treat them well enough so they don’t want to.” –Richard Branson
Skill / Strength
Metcon (No Measure)
5x 50m Acceleration Runs
5x 200m Run
Rest 1 Min
RPE =6
*If you are not able to maintain a good stride for the entire distance then you need to lower the distance so you can hit the desired stimulus.
Metcon (No Measure)
20 Min For Quality
10 Tempo DB RDL ( 3 Down 3 Up )
10 Tempo Split Squat ( L&R ) (3 Down 3 Up )
10 Down Dog Negatives
RPE=2
*Prioritize rest in between sets to hit all the reps every attempted set.
Bulletproof Body
Metcon (No Measure)
10 min
50m Shuffle Steps
20 Sec Front Scale ( L&R )
20 Sec Back Scale ( L&R )
Metcon (No Measure)
20 Min For Quality
10 Tempo DB RDL ( 3 Down 3 Up )
10 Tempo Split Squat ( L&R ) (3 Down 3 Up )
10 Down Dog Negatives