THURSDAY 8.15.19

Seaward CrossFit – CrossFit

Question of the day

What other forms of exercise did you do before CrossFit? Do you still do it?

Functional Strength

Every 3:00 for 5 sets

8 Dumbbell z-press (31×2)

8 Strict pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

70ft Farmers/ Overhead carry combo (35’ down, switch hands, 35’ back)

70ft Double kettlebell front rack lunge

15 Toes to bar

Rx – 53/35

WTF?? What’s the focus & scaling options

This workout is intended to be performed at a consistent pace throughout the entire duration. Use a load on the kettlebell movements that can be unbroken each round Focus on squeezing the ab/glutes throughout the duration of the hold and lock out your elbow to reach full extension.


Use farmers/ front rack combo if overhead mobility is lacking.

*Use load that allows for unbroken sets each time.

Double Kettlebell Front Rack lunge

*Decrease loading

*Do step ups to low box if you cannot touch knee to floor each step.

Toes to bar

*Knees to elbows

*Hanging knee raises

*Toes to rig

Cool Down

2 Rounds

0:30/0:30 Samson stretch

0:30 Wall press stretch

*Move around to dig deeper into this stretch.

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