Seaward CrossFit – CrossFit
Question of the day
Would you rather delete history or create it?
3 Rounds for time of:
10 Clean and jerks (135lbs/95lbs)
75 Double unders
*10 minute time cap
WTF?? What’s the focus & scaling options
Keep the clock running after conditioning work. Walk/jog, row or bike easy, until the clock hits 13:00.
This is intended to be a short effort with a moderate load. The first round of clean and jerks should be able to be completed in under 1:00. Start at a fast pace from the beginning and attempt to hang on throughout the entire workout. Faster times could be under 5:00-7:00 with everyone completing under 10:00.
3 Rounds, for QUALITY
1-3 Wall Walks
15 Band pull Aaparts
15-20 Tuck crunch
This section is intended to be performed with a high focus on perfect wall walks while adding in some additional upper back and core accessory/corrective work. Move at a smooth and consistent pace throughout the three rounds
*Perform with feet on a box
*Perform 3 inchworms, slow and controlled
Band Pull Aparts
*Use a band tension that allows for 15 unbroken and moderately challenging reps each round.
*Reduce reps as needed.
1:30 Roll upper back
1:30/1:30 Roll calves