Performance Workout
This is a very CrossFit Open’esk workout that looks easy, but 7 mins will end up feeling much longer than you want it to. I like the idea of going out pretty hot and seeing if you can hold on. It’s a good test to see if you have more in your than you thought.
Performance Warm-up
5 easy rounds of:
Run/row 200m
10 inch worms
10 walking lunges with twist each way
Then work up to your deadlift workout weight and do 2 rounds of 3 strict handstand push ups and 5 deadlifts.
Strength
Back squats
5 at 60%, 3 at 70%, 1 at 80%
Then
5 at 70%, 3 at 80%, 1 at 90%
Performance
7 minute AMRAP (as many rounds as possible) of:
Row 10 calories
5 strict handstand push ups
10 deadlifts at 185/125
Scaled Performance
7 minute AMRAP (as many rounds as possible) of:
Row 10 calories
5 pike handstand push ups on box or chair
10 deadlifts at 135/95
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Fitness Warm-up
5 easy rounds of:
Run/row 200m
10 inch worms
10 walking lunges with twist each way
Fitness (bodyweight)
7 minute AMRAP (as many rounds as possible) of:
Run 100m
5 strict handstand push ups
10 alt pistol squats (5 each leg)
Scaled Fitness
7 minute AMRAP (as many rounds as possible) of:
Run 100m
5 push ups on knees or toes
10 air squats
Fitness Notes
This is a very CrossFit Open’esk workout (even without weights) that looks easy, but 7 mins will end up feeling much longer than you want it to. I like the idea of going out pretty hot and seeing if you can hold on. It’s a good test to see if you have more in your than you thought.
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Kettlebell/Dumbbell
7 minute AMRAP (as many rounds as possible) of:
Run 100m
5 strict handstand push ups
10 single leg deadlifts (5 each leg & KB in opposite arm) at 70/53