CrossFit:
100 Alt. DB Snatches 45/30
50 DB Power Cleans 45/30s
*Every 2min. you must Run 200m
*Start with the run
*Break up the reps however you want. Strategy is going to play a big role today 🙂
Time CAP: 16min.
Bodywork:
10 Pistol Squats
10 Pistol Squats
25 Decline Push-Ups
10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
100 Crossbody Toe Touches (in plank position)
10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
100 Crossbody Toe Touches (in plank position)
150 Reps of (50 Air Squats, 50 Reverse Lunges, and 50 Jumping Lunges)
Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE
Need to scale? Squat on one leg to a chair and sit back up!
Decline Push-Ups:
https://www.youtube.com/watch?v=-u9oinpFmn0
Straight Leg Sit-Ups:
https://www.youtube.com/watch?v=QbEIn6QsNL0
Toe Touches (in plank):
https://www.youtube.com/watch?v=4TcAE2UHFBM
Sweat:
“Everything but the kitchen sink Friday”
For time:
Three rounds of:
50 Russian KB Swings 53/35
25 Box Jumps 24/20
then,
Three rounds of:
21 Wall balls 20/14
21 Pull-Ups or Upright Rows
then,
400m Single Arm Farmer Carry with (1) 70/53lb KB
800m Run
400m Single Arm Farmer Carry with (1) 70/53lb KB
Time CAP: 35min.
Da Daily D:
(0-10min.)
5 Rounds:
12 Double DB Snatches 45/30s
12 Single DB Russian Twists
(10-20min.)
4 Rounds:
15 DB Thrusters 45/30s
50 Double Unders
(20-30min.)
Get as far as possible…
1-2-3-4-5-6-7-8-9-10
Bent Over Row
Strict HSPU’s or Strict Press
Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew
10 Pull-Ups
3 Thrusters (climbing)
immediately into;
Every 2min. x 3 Rounds:
8 Chest-To-Bar Pull-Ups
2 Thrusters (climbing)
Every 2min. x 4 Rounds:
3 Muscle Ups
1 Thruster (climbing)
*This is a great day to practice your Kip or Butterfly since the #’s are so low. Scaling can be 10/8/6 with just pull-ups the whole time. Try to hit a Max Thruster by the end.