CrossFit:
21-15-9
Push Jerks 135/95
Burpees Over The Bar
Toes-To-Bar
Bodywork:
It’s up to YOU to make this one hard today!
Every 60sec. complete 1 Round of:
6 Push-Ups
6 Up-Downs
6 Bodyweight Lunges
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges
My recommendation is to pick something that takes between 35-40sec a round.
Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM
Sweat:
A.) EMOM x 15min.
Min. 1) 15/12 Cal Row or Burpee
Min. 2) 60 Double Unders
Min. 3) Max DB Goblet Squats 50/35
Rest 5min.
B.) EMOM x 15min.
Min. 1) 15/12 Cal Assault Bike or KB Swings
Min. 2) 12 Toes-To-Bar or 20 V-ups
Min. 3) Max Alt. DB Lunges 50/35s
Daily D:
For Time:
20-18-16-14-12-10-8-6-4-2
Alternating DB Snatches 45/30lb.
10-9-8-7-6-5-4-3-2-1
DB Thrusters
You just need 1 DB for the snatches, but then you need 2 DBs for the thrusters.
This is a spicy one! If you have access to 50/35s and you can handle it, use that!
Spend 20min. Working up to something heavy here… Take a 2 second PAUSE at each position and FOCUS on the positioning.
Position 1) From Mid Thigh
Position 2) From Just Below The Knee
Position 3) From The Floor
*KEY points today are going to be really focusing on sweeping that bar into your hip crease, keep your eye gaze forward, HOOK GRIP, and moving your feet on the jump a max of 4-6 inches on each side. Anything more is a “yardsale” and not beneficial. The same foot spread should be applied to cleans as well. Get use to moving them minimally!