CFR Programming

Monday CrossFit STRENGTH
Deadlift Recovery Week



Every 5min. x 4 rounds:

500m Row


20 Wall Balls 20/14


*Deadlifts



 

Round 1.) 5 Deadlifts @30% of 1RM


Round 2.) 5 Deadlifts @40% of 1RM

Round 3.) 5 Deadlifts @40% of 1RM

Round 4.) 5 Deadlifts @50% of 1RM

 

Hit the row with about 80-85% effort.  If you don’t have 1min rest, scale the row meters. 

Monday CrossFit METCON
 

CFR Benchmark: “Annie”

For Time:

50-40-30-20-10

Double Unders

Sit Ups

 

Record your score and compare to last year’s benchmark! 

 

Scaling Suggestions:

Intermediate


30-25-20-15-10

Double-Unders


Sit-Ups

 

PP/PN mods:

Annie:  10-8-6-4-2 cal sprint, 1 DB Farmer Carry lap after each round of cals.

 

Beginner

30-25-20-15-10

Single-Unders

Anchored Sit-Ups (ft under DBs)

Tuesday