Crossfit Thalwil – CrossFit
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
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