CrossFit Kennett Square – CrossFit
Workout of the Day
1. Toes to Bar drills
2. Conditioning – “Crispy Bacon”
3. Accessory (time permitting)
Conditioning
Crispy Bacon (Time)
Alpha:
30-20-10
Toes to Bar
Front Squat (115/80)
Run 200m after each round
Bravo:
30-20-10
Toes to Bar
Front Squat (95/65)
Run 200m after each round
Charlie:
15-10-5 Toes to Bar
30-20-10 Front Squat (75/55)
Run 100m after each round
Accessory
2x
5 Handstand “Take-offs” (start in a pike, gradually shift the weight entirely off your hands until your toes come off the floor)
5 Handstand “Landings” (kick to HS against the wall and bring your feet back to the floor as slowly as possible keeping hips over hands)
Strength
6:30PM STRENGTH CLASS
Cluster (Same Load Across)
Squat clean thruster
On the 0:00 – 12 Unbroken Squat Clean Thrusters
On the 5:00 – 9 Unbroken Squat Clean Thrusters
On the 10:00 – 6 Unbroken Squat Clean Thrusters
95/65
Deadlift
3×3 @ 82%
3×2 @ 87%
3×1 @ 92%
Rest as needed between sets.
Metcon (No Measure)
3×12 – Dumbbell Bench Press
3×10 – Weighted Lunges
3×8 – Strict Ring Dips
3×6 – Strict Pull-ups