Competitor Monday

CrossFit Sanitas – Competitor


3 Rounds – Not for time. But move continuously at moderate effort.

Assault Bike 90sec @ moderate pace

12 Rower Pike Ups Slow and Controlled

10 x Lateral Shuffle and Base (10m out and back Segments)


Metcon (7 Rounds for time)

Row Conditioning:

7 Sets of

600m Row at 20-24spm *goal is to keep the same splits or a little faster than last week

R: 75sec between each

Strength Accessory

Kang Squat at 4021 Tempo

3-5reps; rest 60sec x 3

GHD Hip Extension at 2020 Tempo

6-8reps; rest 60sec x 3


Back Squat at 30X0

2,2,2,2,2 (Build from last weeks loads – Finish above where you were last week if possible. Your last set again should feel like a 90% effort, not a max effort.)

30X0 Tempo Back Squat (Record Heaviest set of 2)

3 Count Down, 0 in Hole, Explode Out, Take a quick breath and then back down

Strength Accessory

4 Sets through as a big set

Bulgarian Split Squats

(DB’s at sides) 20X0; 6-8/leg x 2; 4-6/leg x 2

GHD Sit Up

31X1; 6-10 reps

Tuck L-Sit on Parallettes


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