150502 Saturday – Benicia CrossFit Crawfish Boil and 1 Year Anniversary Party

Come on down to Benicia CrossFit Saturday starting at 3:30pm for the Crawfish Boil and 1 Anniversary Party. Please RSVP on Facebook: https://www.facebook.com/events/1416765368634124/

Mobility:  Hip Mobility


Skill Practice Warm Up: Double under practice – 30s on, 30s off. 6 Rounds. Performance: Unbroken Sets, Athletic: Max sets of unbroken 10’s, Health: As Many Double Unders as possible.


Strength:  None.


Metabolic Conditioning: “Deathly Hallows” – 12 Minute AMRAP

20’ – 40’ – 60’ – Etc. Single Arm Overhead Lunge (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs) (One Dumbbell, switch arms as needed))

200m – 400m – 600m – Etc. Row

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 -5 Rounds

Scale Up: 53/35lb KB

Log your results online by clicking here.

Coaching Tips: The lunges will let your lungs recover, but overall this will be very challenging for your legs.  Set the damper on the rower a bit lower than usual and try and go with a  higher strokes per minute rate.  Try and keep a steady pace on the rows, and break up the lunges often.  Remember that the slower you go on the lunges, the longer you have to hold the DB/KB overhead. Move in “fast” bursts instead of grinding out long distances.

Compare To: New Workout!


Optional ‘Cash Out’: None


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