CrossFit:
A.) Deadlift (Week 2 of 4 Strength Cycle)
B.) For Time:
1-2-3-4-5-6-7-8-9-10
Toes-To-Bar
2-4-6-8-10-12-14-16-18-20
Front Rack Lunges (95/65lbs.)
1-2-3-4-5-6-7-8-9-10
Toes-To-Bar
2-4-6-8-10-12-14-16-18-20
Front Rack Lunges (95/65lbs.)
*To make it easier in your mind, it’s just double the # from the amount of TTB you did. Example) 5 TTB is 10 Lunges.
*Time Cap: 15min.
*Left + Right = 2 reps
*Time Cap: 15min.
*Left + Right = 2 reps
Accessory Work
Metcon (No Measure)
Extra Credit: Because I’m unsure how long that second piece is going to be.
Weighted Planks
1min. on x 1min. off
3-4 Rounds
*Squeeze glutes to engage lower abs
Weighted Planks
1min. on x 1min. off
3-4 Rounds
*Squeeze glutes to engage lower abs
Cool Down:
Walk 200m
Strong:
Wednesday 1/15 – Lower (Quad Dom) and Core
Part B and C repeat each week. Track these metrics for progress
A. Back Squats
3 sets of 9 reps
*Increase from 3×12 last week
B. Rear-Foot Elevated Split Squats
3 sets of 10 reps (per leg)
*Increase from 3×12 last week
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option.|
C. AMRAP 5 min (Rest 3 min) x 4 Rounds:
Row 40/30 Cals (male/female)
Squat Cleans x 9-7-5-3 (decrease 2 reps and add weight each round)
12 GHD or Decline Sit-ups
12 Hanging Oblique Knee Raises
Max Goblet Squats in remaining time
20/15 Cal Assault Bike or Row or 400m Run “Buy in”
then;
Round 1: 3 Deadlifts at 60%
Round 2: 3 Deadlifts at 70%
Round 3: 3 Deadlifts at 80%
Round 4: Max Unbroken Deadlifts at 90%
*You are doing the cardio portion each time.
*Be sure to take your time before you grab that bar on the last set. If you go a little over on time for the last one it’s fine. DO NOT bounce the weights. That will mess up your numbers for the future.