Crossfit Thalwil – CrossFit

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Workout

220317 (Time)

RX

For time, with a partner:


30 synchro deadlifts (56/84 kg)


30 synchro bar-facing burpees


400-m run


20 synchro deadlifts


20 synchro bar-facing burpees


400-m run


10 synchro deadlifts


10 synchro bar-facing burpees


400-m run

INTERMEDIATE

For time, with a partner:


30 synchro deadlifts (43/61 kg)


30 synchro bar-facing burpees


400-m run


20 synchro deadlifts


20 synchro bar-facing burpees


400-m run


10 synchro deadlifts


10 synchro bar-facing burpees


400-m run

BEGINNER

For time, with a partner:


20 synchro deadlifts (29/43 kg)


20 synchro bar-facing burpees


200-m run


10 synchro deadlifts


10 synchro bar-facing burpees


200-m run
5 synchro deadlifts


5 synchro bar-facing burpees


200-m run

SKILL WORK

Metcon (No Measure)

Post-workout:


With a partner:
Accumulate:
4:00 GHD superman hold


– While one athlete is holding the superman on the GHD, the other is holding a sandbag at their chest.
– The partner on the GHD can not hold unless the sandbag is off the floor.


– Use a sandbag that allows you to hold for :20-:40 at a time.

Cool Down

Metcon (No Measure)

1 set

:
Accumulate

:
30 alternating scorpion stretches


1:00 piriformis stretch/side