Strive 45 – Mon 1st
CrossFit SFS – Strive 45
Warm-up
30 sec mod 30 sec fast on cardio
2 rounds of:
7 x Kb deadlifts
7 x Single arm Kb swing (each arm)
30 sec superman hold
Then 1 round:
5 x D-ball deadlift + shrug
5 x D-ball over shoulder
20 sec over head hold
Metcon (No Measure)
Station 1.
3 rounds:
100x skips
Ball over shoulder – cone to cone
200m Overhead ball carry
Rest 90 sec
Station 2.
3 rounds:
10 x ball to shoulder
10 x burpee over ball
Rest 90 sec
Station 3.
200x skips
* Each time you stop or make an error = 10 sec worth of plank… EG. you break 3 times within the 200x skips = 30 sec plank hold once you have completed the task.
Today we have a strong man styled workout with the main two tools used are a heavy D-ball and a skipping rope. Awesome full body movements that hold a combination of deadlifts and cleans under a decent amount of load.
Working on the technique of full hip extension on both the ball over shoulder and ball to shoulder. A lot of sweat and mental power will be present SO HAVE FUN TEAM!!
