CrossFit Football WOD Thursday

Warm up

3x CFWU- No Pull-ups

Strength: Press
40% x 5
50% x 5
60% x 5+ Max Rep

Strength: Cleans
40% x 5
50% x 5
60% x 5+ Max Rep

For Time: 12-9-6
12 DB Thrusters
Sprint ½ Gasser
12 Pull-ups
9 DB Thrusters

Sprint Full Gasser
9 Pull-ups
6 DB Thrusters
Sprint 1 ½ Gasser
6 Pull-ups

What is a Gasser?

Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters.

What is a 1/2 Gasser?

Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards or 96 meters.