Laveen CrossFit – CrossFit

– Strength: Repetition work today for the upper-body. All sets should be challenging, but execution should be perfect.
Superset both movements resting 45s between each movement until you’ve done 4 total sets of each.
– Metcon: Chipper today that involves proficiency with double unders and managing shoulder/ab fatigue. This workout
involves mainly local movements so breaking sets before you hit failure should be your main goal today. There is 60s
between each segment of this workout which is only enough rest to get your heart-rate down slightly.


1a) JM Barbell Presses: 4 x 10. Rest 45s.

1b) 1-Arm KB Row w. a pause (2 count): 4 x 10 ea. Rest 45s.

*Use one weight for all sets


Metcon (Time)

For time (Minus 2 minutes of total rest):

100 Double Unders

50 Push-ups

50 Abmat Sit-ups

Rest 60s

75 Double Unders

50 Walking Goblet Lunges (53, 35)

50 SDHP (53, 35)

Rest 60s

50 Double Unders

50 Pull-ups

50 Hollow Rocks

Rx+:(150-100-50 Double Unders) (GHD Sit-ups for Abmat Sit-ups) (C2B Pull-ups)

22:00 Cap


Warm-up (No Measure)

Shoulder Circuit #2: 3 x 10-15 each. Rest 60s.

– Lateral Raise + Front Raise + Cuban Press