Marathoners
Short intervals: 60s on, 60s off until pace/form deteriorates
WOD
10 min EMOM: 2 power clean and jerks @70% of 1RM
Then
8 min AMRAP: 9 GHD sit-ups, 6 overhead squats (95/65)
Others
Strength: Work up to find 1RM shoulder press
WOD: 2 rounds for time of-
10 shoulder press (115/75)
50 double-unders
10 push press (115/75)
50 double-unders
10 push jerk (115/75)
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left arm overhead walking lunges
10 right arm overhead walking lunges
Use a 60-lb./40-lb.* dumbbell on the lunges. Post rounds completed to comments.
Beginner Scale Option:
Complete as many rounds as possible in 12 minutes of:
20 Abmat sit-ups
10 left arm overhead walking lunges
10 right arm overhead walking lunges
Use a 20-lb./12-lb.* dumbbell on the lunges.
taken from Crossfit Training Department 1/12/17
5 rounds of:
Run 800 m
30 GHD Sit-ups
30 Hip Extensions
from Crossfit.com 12/27
Scale, for beginners:
Run 400 m
15 Abmat Sit-ups
15 Hip Extensions
Power Clean
5-5-5-5-5
then:
3 RFT
25 GHD situps
15 D-Ball Cleans* (100/70#)
*The “cleans” in the workout are ground to over the shoulder, with no requirement to pass below parallel.
