CROSSFIT
FARMER AND THE DALE
FOR TIME
800m Run
60 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)/(20)
600m Run
40 Alt. DB Goblet Box Step-Overs (24/20)
400m Run
20 Box Jumps (30/24)
200m Run
(Score is Time)
SKILL PRACTICE TILL END OF CLASS
ON A 12:00 RUNNING CLOCK…
Practice two of the three options…
Option 1:
EVERY 3:00 x 4 SETS
50ft Straight Leg Bear Crawl
12 Alt. Piked Shoulder Taps*
6/6 Piked Box Around the World
*Option to complete on Box or Wall.
Option 2:
1:00 DB Stability Complex**
1:00 Wall/ Box Hollow Body Hold
1:00 Rest
**:20 SA Overhead DB Hold (R)
+
:20 SA Overhead DB Hold (L)
+
:20 DBL DB Overhead Hold
Option 3:
Practice Free Standing HS Holds/ HS Walking
(No Measure)
SPARK
STRENGTH
DB Floor Press for load:
6 X 5
6 X 15 Ab Mat Sit Ups
SINGLE TO MINGLE
4 SETS
ON A 4:00 RUNNING CLOCK…
24 DB Goblet Squats (50/35)|(35/20)
12 Alt. SA DB Devil’s Press
Max Cal Bike in Time Remaining…
-Rest :30 b/t Sets-
(Score is Total Cal BIke)