Seaward CrossFit – CrossFit

Question of the day

Would you rather delete history or create it?

Metcon (Time)

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.

Accessory Work

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


Wall Walks

*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.

Tuck Crunch

*Reduce reps as needed.

Cool Down

1:30 Roll upper back

1:30/1:30 Roll calves

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