The OPEN is over . . . Now it’s time for our next BIG event!
Lace up your sneakers ’cause we’re going for a RUN.
Use promo code: CROSSFIT20 and save 20% off the 5k and 1/2 Marathon
Website: http://runsunsetbeach.com/
Register: http://bit.ly/1fEXg3m
FITNESS
A. Three sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Flutter Kicks x 45 seconds
Rest 45 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
Thrusters x 15 reps
200 Meter Run
AIM
A. On the minute, every minute, for 12 minutes:
Thruster x 2 reps
(take the weight from the floor for every rep)
(build the weight as you see fit – the goal is to move as much weight as possible in the 12 minutes – do not count failed attempts, simply sum the weights successfully lifted over the course of the 12 minutes/24 potential lifts)
Rest exactly 5 minutes, and then . . .
B. On the minute, every minute, for 12 minutes:
20 Double-Unders + Max Reps Push-Ups
(Be smart here!!! The goal is max number of push-ups completed at the end of the 12 minutes, but consider how many you want to complete in each minute – exhausting yourself to complete failure in the early sets is not likely to be your best strategy.)
(Please post two scores – one for thrusters, and one for push-ups – e.g., Thrusters = 3840 lbs., Push-Ups = 206 reps)
SPORT
A. For Max Reps:
3 Minutes of Double-Unders
B. In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.
C. Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30
(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)
CROSSFIT MOMS
Rest Day