Conditioning:

CrossFit Team Series Event 4

Scaled version:

Complete as many reps as possible in 15 minutes of:

Male 1 and Female 1 each perform:

5 Thrusters (65/35)

5 Pull-ups

Then, Male 2 and Female 2 each perform:

10 Thrusters (65/35)

10 Pull-ups

Then, Male 1 and Female 1 each perform:

15 Thrusters (65/35)

15 Pull-ups

Then, Male 2 and Female 2 each perform:

20 Thrusters (65/35)

20 Pull-ups

ETC., following the same pattern

 

For Score

WOD courtesy of games.crossfit.com

Notes:

Each male/female pair must perform reps at the same time; however, synchronization is not required. Both male and female of each pair must complete their reps before the next male/female pair can begin.

 

Strength:

Deadlift

5  reps  @ 65% 1RM

3  reps  @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Mobility:

Banded Olympic Wall Squat – 2:00

Banded Overhead Distraction – 1:30/side

Reclined Spinal Twist – 1:30/side

 

San Antonio Marathon Training:

5K @ 80% 5K TT pace

 

 

 

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