CrossFit Kennett Square – CrossFit
Workout of the Day
1. Warm-up Deadlift and practice gymnastics
2. Conditioning – “Mouse Trap”
Conditioning
Mouse Trap (AMRAP – Rounds and Reps)
Alpha:
16 min AMRAP
4 Strict Pull-ups
4 Deadlifts (225/155)
Run 200m
4 Toes to Bar
8 Deadlifts (225/155)
Run 400m
4 Bar Muscle-ups
12 Deadlifts (225/155)
Run 600m
Bravo:
16 min AMRAP
4 Strict Pull-ups
4 Deadlifts (185/135)
Run 200m
4 Toes to Bar
8 Deadlifts (185/135)
Run 400m
4 Burpee Chest-to-Bar Pull-ups
12 Deadlifts (185/135)
Run 600m
Charlie:
16 min AMRAP
8 Ring Rows
4 Deadlifts (155/105)
Run 200m
4 Knees to Elbow
8 Deadlifts (155/105)
Run 400m
4 Burpee Pull-ups
12 Deadlifts (155/105)
Run 600m
KSQ30
9:15AM KSQ30
5 Rounds, each for time:
Run 100m
11 Double Kettlebell Deadlifts (70/53)
15 Ring Rows
Rest 1:00 between each round
Strength
6:30PM KSQ Strength
1. Push Press (week 4 of 6-week cycle; 4 training weeks, 1 de-load, 1 test)
5 x 60%
(4 x 65%) x 2
(4 x 75%) x 2
(2 x 90%) x 2
2. 30 Strict Ring Dips (not for Time)
Prioritize form, quality, and depth over speed