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Coach’s Challenge: Workout 18

By April 5, 2020 No Comments

CrossFit Belmont Heights – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

400m (or 2min Cardio)

30sec: High Knees

30sec: Butt Kickers

30sec: Lateral Squats

30sec: Walking Lunges

10 Push-ups

Challenge

Nick’s Challenge Workout (AMRAP – Reps)

20min AMRAP LADDER

200m Run

10 Bend & Thrusts

200m Run

20 Bend & Thrusts

200m Run

30 Bend & Thrusts

200m Run

40 Bend & Thrusts

200m Run

50 Bend & Thrusts

200m Run

60 Bend & Thrusts

200m Run

70 Bend & Thrusts

200m Run

80 Bend & Thrusts

Can you break 175 Reps? How about 200 reps?

Bend & Thrust: https://www.youtube.com/watch?v=qTpjjK7j8uo

Movement Standard: The movement is a 4-count movement. “Hands – Plank – Feet – Stand”

This is easiest described as a burpee with no push-up and no jump. When you stand up, your SHOULDERS must be over your ANKLES!!

Your hands must also be touching the floor before you extend into the plank position.

***Run Replacement***

1min Cardio, 250m Row, 1min High-Knees, 50 Double Unders (100 Single Jump Rope)
AGAIN… For the bend & Thrust (AKA Squat Thrusts, Down-ups), your hands must be touching the ground before you jump out to a plank. You cannot fall to the floor like you normally do for a burpee.

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