DFC CrossFit – HS AST Class
Time to work on speed. Speed is King! Never be slow at anything.
Warm-up
Warm-up (No Measure)
2x
10 PILLAR TO PLANK PRESS UP
10 KNEE HUG TO HORIZONTAL LUNGE
30sec BANDED SUPPORT FULL SQUAT
10 EMPTY BAR FRONT SQUAT
Accelereation
Metcon (No Measure)
Kneeling Plyo Starts
3x 20 yds
rest is the walk back.
Sprints
Metcon (6 Rounds for time)
Max Effort
Sprint 50 yds
Rest 60-90 Sec.
Skill/Strength
Hang Power Clean (3, 3, 3, 3, 3)
Work to heavy 3 on the Hang PC
Rest 90 -120 sec between attempts.
Compound
Move from Back Squats to the Shin-hop broad jumps
Rest between 90 sec.