CrossFit LandRush – CrossFit

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CrossFit

Metcon (3 Rounds for reps)

Complete 3 rounds for MAX reps

Max Reps Shoulder Press

followed immediately by…

Max Rep Strict Pull Ups

Scaled

Shoulder Press – 1/2 Body Weight

Pull Ups – Smallest Band possible or Banded Bar Pull Downs with heaviest bands possible (min. 5)

Rx

Shoulder Press – 2/3 Bodyweight

Strict Pull Ups

Rest 3:00 between rounds

Strict Pull Ups

Metcon (3 Rounds for time)

Against a 6 minute clock complete the following…

Scaled

On the 0:00…

400 Meter Run

27 Hanging Knee Raises/Toes to Somewhere

21 Thrusters (45/35)

On the 6:00…

400 Meter Run

21 Hanging Knee Raises/Toes to Somewhere

15 Thrusters (65/45)

On the 12:00…

400 Meter Run

15 Hanging Knee Raises/Toes to Somewhere

9 Thrusters (75/55)

Rx

On the 0:00…

400 Meter Run

27 Toes to bar

21 Thrusters (75/55)

On the 6:00…

400 Meter Run

21 Toes to Bar

15 Thrusters (95/65)

On the 12:00…

400 Meter Run

15 Toes to Bar

9 Thrusters (115/85)

Rx+

On the 0:00…

400 Meter Run

27 Toes to bar

21 Thrusters (115/85)

On the 6:00…

400 Meter Run

21 Toes to Bar

15 Thrusters (135/95)

On the 12:00…

400 Meter Run

15 Toes to Bar

9 Thrusters (155/105)