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CrossFit OFF/Z1/CATCHUP 28/01/2016 – CrossFit Rotown
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CrossFit OFF/Z1/CATCHUP 28/01/2016 – CrossFit Rotown

Coach Gino Goossens
27 januari 2016 - Auteur: Coach Gino Goossens Categorieën: CF Competition, CF Fitness, CF Performance en Workout of the day.


70:00 @ easy conversational pace

  • AB60 cals
  • 20m Lizard Crawl
  • Squat Matrix
  • 40m Bear Crawl
  • 0:15s single arm passive hang/arm
  • 2z TGU/side

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Read about “Food matters big-time in CrossFit“.

For those training today:

“Fight Gone Assault”

3 rounds of:

  • Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
  • Sumo deadlift high pulls, 75 lb. (reps)
  • Box jumps, 20-inch box (reps)
  • Push presses, 75 lb. (reps)
  • AB (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

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