TrueFit Athletics

TrueFit Athletics

CrossFit WOD, April 9, 2019

Duck Hunt

Inspiration
"Eat real food was once alive and doesn’t come from a box or container. If it has a long shelf life it is a man-made, edible, food-like substance – not food.

Not too much means 3-4 meals a day, no seconds, and no snacking. We will rely on the portion controlled containers to measure our food.

Mostly Plants is just that, every meal needs to consist mostly of vegetables. A plate should be covered with vegetables then the protein and starch can be added. The large section of the container is for vegetables but you are allowed unlimited vegetables at each meal.

Sleep is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep."
-Ben Bergeron prescription for nutrition

Warm-up
Warm-up
I. 10 Minute AMRAP
10/8 Calorie Row
25’ Filly Lunge (R arm)
25’ Filly Lunge (L arm)
100m Run

II. Pull-up tester

Pull-up tester
Pullup tester:
a. 3/1 Strict Pullup, if so move to b.
-if not perform 3×5 banded or 10 ring rows.
b. 7/5 Kipping Pullups, if so move to c.
-if not perform 3x 3-5 reps
c. 7/5 C2B, if so move to d.
-if not perform 2x 3-5 reps
d. Bar Muscle-ups
(check out the Pull-up program in the TFA FB page to progress your pull-ups whether you have 0 or 30.)

Metcon
Metcon (Time)
FOR TIME
40-30-20-10 KB Front Rack Lunge (35’s/26’s)
15-15-15-15 Ring Rows (straps vertical)
40-30-20-10 Calorie Row
Metcon (Time)
FOR TIME
40-30-20-10 KB Front Rack Lunge (53’s/35’s)
15-15-15-15 Pull-ups
40-30-20-10 Calorie Row

Optional Accessory Work
3×25 GHD Sit-ups
1:00 Goblet Hold or Sandbag (heavy)

Share this post