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Wednesday

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Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Empty BB Kang Squats

Into…

3 ROUNDS

25ft Karaoke R

25ft Karaoke L

25ft Side Shuffle R

25ft Side Shuffle L

10 Jumping Squats

10 Wall Ball Push Press to Target

Strength

Front Squat (1×5)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Front Squat

(Score is Weight)

Workout

“AWW C’MON KAREN!” (Time)

FOR TIME

150 Wall Balls (20/14)|(14/10)*

*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Light Row or Bike

4:00 Foam Roll Quads

2:00 Saddle Stretch

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES*

1200/1000m Row

25 Pull-Ups

50 Box Jumps (24/20)

25 Pull-Ups

*Every 3:00, including 3,2,1 go…perform 2 Power Cleans (225/155)

(Score is Rounds + Reps)