CrossFit:
A.) Front Squat (5-5-3-3-1-1)
Building up to a 1RM today! Next week starts a new back squat cycle 🙂
B.) EMOM x 15min.
min. 1) 15/12 Cal Row
min. 2) 20 Wall Balls 20/14
min. 3) Max Weighted Sit Ups (45/25 Plate)
min. 1) 15/12 Cal Row
min. 2) 20 Wall Balls 20/14
min. 3) Max Weighted Sit Ups (45/25 Plate)
*Score is sit ups only
Bodywork:
For Time:
*BUY IN: 50 Russian Twists
– Accumulate a 10min. Plank Hold
– Advanced shoot for 15min.
Every Time You Rest, Complete;
10 Alternating Pistols
15 Push-Ups
Incase you’re confused… You complete 50 russian twists, then try to chip away at a 10min. accumulated plank. Each time you rest from the plank, you must complete 1 round of 10 Alternating Pistols and 15 Push-Ups.
Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE
Need to scale? Squat on one leg to a chair and sit back up!
Sweat:
A.) 10min. AMRAP:
8 DB Box Step Overs 20″ (35/25s)
8 Pull-Ups
8 DB Thrusters (35/25s)
B.) 10min. AMRAP:
10 30 ft Shuttle Runs
8 Pull-Ups
8 DB Deadlifts (70/50s)
C.) 10min. to finish…
10-20-30-40
Lateral Lunges with a 45/35lb bar
Push-Ups
*3min. Rest After Each Section
*Make sure the DB Deadlifts are somewhat challenging.
*For the thrusters, make sure it’s something you can do all 8 in row. I want you constantly moving, so if you have to lighter go for it.
*Make sure the DB Deadlifts are somewhat challenging.
*For the thrusters, make sure it’s something you can do all 8 in row. I want you constantly moving, so if you have to lighter go for it.
Da Daily D:
10 Rounds:
200m Run
7 Pull-Ups
8 DB Deadlifts 50/35s
4 HSPU’s holding your DB’s
Give yourself a 20min. time cap to keep it in our usual time domain or just send it if you have time and finish it 🙂