CrossFit Believe – CrossFit
Ft: Metcon (Time)
Warm Up:
Run 200m
15 Jumping Jacks
10 Toe Touch To Overhead Reach
10 Dynamic Squats
1 Min Alternating Cat/Cow Stretch
1 Min Downward/Upward Facing Dog
Then,
2 Rounds with Odd Object
3 Deadlifts
3 Cleans
3 Squats
50M Run
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For Time:
5 Sandbag Deadlifts (70/50)
5 Sandbag Cleans
5 Sandbag Squats
100 M Run with Sandbag
10 Sandbag Deadlifts
10 Sandbag Cleans
10 Sandbag Squats
200 M Run with Sandbag
20 Sandbag Deadlifts
20 Sandbag Cleans
20 Sandbag Squats
400 M Run with Sandbag
Time Cap: 18 Mins
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Scaled/Home Wod
For Time:
5 Odd Object Deadlifts (70/50)
5 Odd Object Cleans
5 Odd Object Squats
100 M Run with Odd Object
10 Odd Object Deadlifts
10 Odd Object Cleans
10 Odd Object Squats
200 M Run with Odd Object
20 Odd Object Deadlifts
20 Odd Object Cleans
20 Odd Object Squats
400 M Run with Odd Object
For the odd object, use any of the following: dumbbell, kettlebell, backpack, or something heavy/weighted from around your house.
The runs will be a little longer than normal due to the weighted object.
100M Run- 45 sec
200M Run- 1 Min 15 sec
400M Run- 2 Min 30 sec
The deadlift will be from the ground to the hang position. If using a single object, keep the object between both feet to perform the movement.
The clean will be from the ground to the front rack position. Alternate arms, if using a db or kb and keep the object between your feet.
The squat position can be from the front rack/goblet position or the back rack/shoulder.
