2017.06.12 – Sprint and Toes to Bar

Equity Strength & Conditioning – CrossFit

Story Time

Practice vs. Training vs. Competing (No Measure)

-Practice: Improve movements. Low Loads (<60%), low heart rate, controlled and focused. everyday before the workout.

-Training: Improve engine and/or strength. Heavy weights, high heart rate. Moderate focus with goal of getting better for tomorrow.

-Compete: Testing. Max load, max effort. Goal is to beat a time or someone else.

-Practice breeds better competition.

-Compete once a week, everything else is practice and training.



Skill building. 80 to 90% on run directly into t2b. Should have at least 1 minute of rest. If sets are broken accumulate the full set of reps.

Metcon (AMRAP – Reps)

Every 4 minutes for 4 Rounds (16 minutes)

400 meter Run

12 Unbroken Toes to Bar
rx+ 18 unbroken toes to bar

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