PG Crossfit – CrossFit
August 8 – PGCF Tubing – Stay tuned for details!
Benchmark Workout #1 – Thruster Ladder (Weight)
5-7 Minutes to Warm Up to first lift
45 Seconds to complete 1 Thruster
45 Seconds to rest and add weight
Continue increasing weight until you cannot successfully lift that weight.
Complete at least 8 lifts – if you fail at a weight in less than 8 lifts, then continue with the last successful weight until you’ve completed 8 lifts.
Core Work (Not for Time)
• 10 Roll outs with Bar
• 20 Hollow Rocks
• 30 Superman Rocks
Warm-up (No Measure)
2 X 200m run/250m bike (athlete choice) + 8 air squats
Runner’s Lunge, Pigeon, Inch worms, pass throughs.
Lax ball/foam roller mobility (athlete choice in 8-12 min time window) Options: lats, traps, quads
Banded squats, banded strict press, banded thrusters
Mini Bergner for Cleans