DFC CrossFit – CrossFit
http://www.thegaragegames.com/events/xs-ys-dfc-crossfit/
Interested in competing for the Xs
Strength
20 min total
Cossack Squats
Tissue prep shins/calves
Back Squat (Work to 6rm)
Set your goal between 75-80%
First set @ 50%
65%
70-75%
75-80%
then 2 drop sets:
95% of 6rm
90% of 6rm
Conditioning
Tabata this & that (5 Rounds for reps)
Tabata Back Squat 65/45#
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata Ring Rows
Rest 1 minute
Tabata Handstand Hold on wall
Rest 1 minute
Tabata Row Cals
Rx+
Back Squat 95/65#
L-sit
Ring Rows feet elevated
Freestanding Handstand Hold
Row Cals
(The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.)
Scoring: Each Movement will be recorded as a round with total reps as the score. You will have 5 total rep scores to input.