SealFit Workout (1:45) 1) Helen
3x Rounds
400m Run
21 KBS (55#)
12 Pull-ups
2) Deadlift (AHAFP)
7-7-5-5-3-1-> 410#
3) 3x Rounds METCON
2:00 max Jump Rope
2:00 max Burpees
2:00 max Slam Balls
2:00 max Box Jumps
2:00 max Rope Climbs
4) Bag work 12:00 of 1:00 rounds
SealFit style WOD (But short on time)
10x Rounds (only got 5)
5x Snatch 65#
10x Burpees
10x Push-ups
15x Squats
200m Sandbag Carry 65#
Devil Murph Baseline + Warm up: Mat Chan sequence
Evo 1:
Warmup Slow(ish) Jog 1 mile
100x push press (95#/65#)
Bear crawl 4x 100m
Evo 2:
100x Barbell Backrack Step-ups (50/leg) (95#/65#)
Work Capacity: For time:
10x Power Clean (135#/95#)
10x Toes 2 Bar
10x Push up
*Every round, lower number of power cleans by 1 rep until you have completed
1x Power clean, 10x Toe 2 Bar, 20x Push up.
Ended here due to time. 1:45 total all-in…
Evo 3:
100x squats – Hold a plate out in front of you (25#/10#)
Run 400m with 25# Plate (Carry in front of chest)
Evo 4 (¼-Murph):
Run 400m
25x pull-ups
50x push-ups
100x squats
Run 400m
Stretch + Hydrate & Fuel
Baseline:
ROM Drills ~10minutes
Warm up:
10x strict press, 10x overhead squats, 10x back-rack jerk, (Bar only (45#/15#))
10x Pull ups
Conditioning:
½ Cindy (10:00)
5x Pull-up
10x Push-up
15x Air Squat
[7x rounds]
Strength:
CrossFit “DT” 5x rounds for time of:
115# Deadlift, 12x
115# Hang Clean, 9x
115# Push Jerk, 6x
[9:58]
Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats (65#/45#)
Push ups
Burpee jumps over the bar x2
Baseline + Warm up: ~½ Mile Run (run up/over berm)
**Ruck heavy weight to Ball Park start point.
SealFit Grinder PT: (60#)
10x Burpee Jump Overs (long-ways)
20x Sit-Ups (hold at chest)
10x Get-Ups, right leg (hold on shoulder)
20x overhead press
10x Get-Ups, left leg (hold on shoulder)
20x Sit-Ups (hold at chest)
10x Burpee Jump Overs (long-ways)
20x Cleans
20x Front Squats
20x Back Squats
20x Shoulder Hold Lunges (switch soulders between reps – if Sandbag hits ground 10x pushups)
Finisher: Max Rep Push-Ups in 2:00 (with Sandbag on back)
Endurance: **AHAFP Sandbag or Ruck
3x Bear Crawl drag up hill/berm
Up & Down ~12 fights of stairs with weight
**Ruck heavy weight out of Ball Park and return to Bakery after ~1 mile
(**climbing berms and hills where you can find them, as much as you can handle)
Stretch + Hydrate & Fuel