Open Air Workouts: 7am at Kate Sessions and 12pm at Fanuel Park
Zoom Workouts: 8am, 4pm and 6:30pm (brings CFPB to you through your phone or computer screen. Click here to join meeting!
CrossFit:
A.) Deadlift (Recovery week 4 of 4)
B.) All about that base (AMRAP – Rounds and Reps)
10min. AMRAP:
8 Front Rack Lunges 95/65
8 Wall Balls 30/20
*Every 2 rounds, add 10lbs to the bar. Ladies add 5lbs.
8 Front Rack Lunges 95/65
8 Wall Balls 30/20
*Every 2 rounds, add 10lbs to the bar. Ladies add 5lbs.
ADV every 2 rounds add 20lbs. Ladies add 10lbs.
Bodywork:
3min. AMRAP:
8 Mountain Climbers
8 Push-Ups
8 Hollow Rocks
8 Russian Twists
Rest 1min. Repeat for 5 Total Rounds. (20min. total)
Left + Right = 1 rep on russian twists. Make sure both hands touch the ground on both sides for every rep. No funny business!
Da Daily D:
A.) 5 Rounds:
40sec. of Bench Press 45/25s+
20sec. of Rest
40sec. of Pull-Ups
20sec. of Rest
40sec. of Double Unders
20sec. of Rest
Rest 2-3min.
B.) Bent Over Row Ladder:
10 reps on the right arm
10 reps on the left arm
9 reps on the right arm
9 reps on the left arm
… All the way to 1 rep on each arm.
*On the bent over rows be sure to hold for 1sec. at the top of each rep and keep your reps slow and controlled. NO RUSHING this piece. Lay face forward on an incline bench if you want to switch the angle up a bit 🙂
25/18cal Assault Bike or Row or 300m Run
5 Deadlifts at % of 1RMRound 1: 40%
Round 2: 50%
Round 3: 50%
Round 4: 60%
PLEASE do not go above these percentages as it is the recovery week. The cardio should be the hard part today. If you’re really good at the bike you can do 30/20Cals.