Coach K testing out the True Mudd course at Low Country Preserve in Tabor City.
Check out their website for future races in our area. There’s one this weekend!
Endurance
45 minute Row for distance.
FITNESS & AIM
A. Five sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups (w/DBs) x 8-10 reps each leg
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm
Rest 45 seconds
B. Four sets for max reps of:
30 seconds of Push Press (95/65 lb)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
SPORT
A. Three sets, not for time, of:
Double-Unders x 40-50 reps
(note sets if not performed unbroken)
Alternating Pistols x 10-12 reps
Ring V-Outs x 6-10 reps
B. Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes
C. On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM
6 Burpees Over the Barbell
Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…
D. Every minute, on the minute, for 5 minutes:
15 Chest-to-Bar Pull-Ups
(If you know that you will not be able to keep pace, modify the reps and try to maintain that rep scheme for all 5 minutes.)
CROSSFIT MOMS
“Baby Michael”
Advanced
3 rounds
600m run
20 good mornings #45
20 knees to elbows
Intermediate
3 rounds
400m run or walk
15 good mornings #35
15 knees to elbows
Beginner
3 rounds
200m run or walk
10 good mornings #25
10 knees to elbows or knee ups