Equity Strength & Conditioning – CrossFit
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