Flash
Friday, March 8th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Row
Alternating Lunges
High Hops
-Into-
6 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 40% 1RM or Build Weight
6 Push Press @ Approx. 50% 1RM or Build Weight
3 Push Press @ Approx. 60% 1RM or Build Weight
1 Push Press @ Approx. 65% 1RM or Build Weight
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Row
Alternating Lunges
High Hops
-Into-
6 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 40% 1RM or Build Weight
6 Push Press @ Approx. 50% 1RM or Build Weight
3 Push Press @ Approx. 60% 1RM or Build Weight
1 Push Press @ Approx. 65% 1RM or Build Weight
Strength
Push Press
20 Minutes Build to Heavy 2 Reps / Rest as Needed
20 Minutes Build to Heavy 2 Reps / Rest as Needed
WOD
Workout Format
CrossFit Open 24.2 - AMRAP 20
Competitive
300m Row
10 Deadlifts (185/125)
50 Double-Unders
10 Deadlifts (185/125)
50 Double-Unders
Performance
300m Row
10 Deadlifts (135/95)
50 Double-Unders Or Single-Unders
10 Deadlifts (135/95)
50 Double-Unders Or Single-Unders
Lifestyle
1:00 row
10 Deadlifts
50 Single-Unders
10 Deadlifts
50 Single-Unders