CrossFit TFA – CrossFit
Warm-up
Warm-up (No Measure)
0:30 Box Step Ups
0:30 Active Samson
0:30 Alternating Quad Stretch
0:30 Inchworm to Push Up
0:30 Active Spiderman
0:30 Mountain Climbers
0:30 Frog Hops
0:30 Slow Burpees
………………..
EMPTY BARBELL
5 Deadlifts
5 Muscle Cleans
5 Elbow Punches
5 Strict Press (:05 hold OH)
3 Dip and Hold (0:03 pause in the dip)
3 Push Press (:03 pause in dip)
3 Pausing Overhead Quarter Squats (:03 pause)
3 Pausing Push Jerks (0:03 pause in the catch)
WOD WEIGHT
5 Push Jerks
Metcon
Metcon (Time)
[0:00 – 10:00]
AMRAP 10:
1 Burpee Box Jump or Burpee Step-ups (24″/20″)
1 Push Jerk (115/85)(75/55)
2 Burpee Box Jumps or Burpee Step-ups (24″/20″)
2 Push Jerks (115/85)(75/55)
3 Burpee Box Jumps or Burpee Step-ups (24″/20″)
3 Push Jerks (115/85)(75/55)
…
Add 1 Per Per Round
*Score 1 = Rounds + Reps
Push Jerk (1-1-1-1-1)
[10:00 – 18:00]
Build to Heavy Single Push Jerk
Finisher
Metcon (No Measure)
5 Sets for Quality:
5 HSPUs or Double Dumbbell Push Press