Close

Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

What does the Zone mean to you?

We are so grateful for our Zone family and community. It is great to always spend time to reflect on what you are grateful for and the Zone team has so much gratitude for YOU.

We would love to hear, what does the Zone mean to you and what are you grateful for in the community? Please comment on our Facebook post or email it to admin@crossfitzone.ca

Thank You!

Workout of the Day

Context: Competition

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups. Plan on doing at least 4 reps per side (all the way up and down).

Strength: 7×2 back or box squat – 11 of 15, same weight across, approximately 85 – 95% of max for back squat, 75 – 85% of your back squat max for box squats

Super Set: 7×4 single arm ring row, “across,” scale to the same challenge

Metabolic Conditioning: 50 Burpees for Time.

For Time.

50 burpees

Scaling Guide: 2:30 – 6:00, about 12 reps per min.

Scale Up: 100 reps for time (Guide: 5 – 8 min).

Compare to: “CrossFit Classic” / Benchmark

Optional ‘Cash Out’: 20 cal row, 15 wall ball, 4 minutes

Leave a Reply