CrossFit Barwon – CrossFit
Competition
Metcon (4 Rounds for time)
Its a race – round robin [loser does 25 burpees] 4 rounds
7 thruster [60/42.5 kg rnd1 / 42.5/30 kg rnd2]
14 front rack rear lunge
28 double unders
2 rounds
3 minute cap
rest 4 minutes
a draw is both do burpees
Weaknesses
Metcon (No Measure)
Thoracic: 3 rounds
10 cat cows
10 bottom squat weight extension
Shoulder flexion: 3 rounds
10 Flex press
10 Press grip OHS
Warm-up
Squat warmup (No Measure)
10/side leg swings
10 leg flares
20 hip swivel
20 split squats
20m monster walk
20m backwards monster walk
10/side banded side step
10 banded plate squats, 5 without band
then 3 rounds
3 x 5 Reps goblet squat, bare foot with perfect form
dymanic hip flexion and extension
2 RM distance boardjump, no pause
Warm-up (No Measure)
Thruster patterning
3 Rounds
3 Thrusters building to game weight
4 Rear lunges