CrossFit:
*3min. AMRAPs. x 2min. Rest
*RX is 95/65
*ADV is 105/75
1.) 20/15 Cal Bike or Row 15/12 cals
Max reps Hang
Clean and Jerks (alt. every 5
reps)
2.) 25 burpees
Max Alt. Lunges
3.) 15 Squat Cleans
Max Reps HSPU
4.) 20 Hang Power Snatches
Max Russian Twists with plate (45/25)
5.) 20 Front Squats
Max Reps Muscle-ups (Scale:
Pull-Ups)
6.) 50 Air Squats
Max Reps Push Jerks
7.) 20 Burpee Deadlifts
Max reps reverse burpees holding a plate (45/25)
8.) 30 TTB
Max Reps Hang Power Cleans
*You need to go HARD on each one or it’s worthless. Get your mind right and lets go!
*Also, I am sorry that you are doubling up on some movements today, but I thought it would be fun to make a big throwdown type of workout to elevate some spirits out there!
We will be back on track with a more synergetic flow next week 🙂
Bodywork:
A.) 0-15min EMOM:
Min 1: 20 Air Squats
Min 2: 45 sec knee plank hold
Min 3: 15 Burpees
B.) 18-30min
AMRAP 2 min
15 Sit Ups
15 Air Squats
Max reps jumping air squats in the remaining time
Rest 1 min and repeat for 4 rounds
C.) 33-45 min
AMRAP 2 m
20 Step Ups on a chair or bench
Max reps of alternating contralateral V-ups in remaining time
Rest 1 min and repeat for 4 rounds
Sweat:
EMOM x 35min.
Min 1: 12 Burpees
Min 2: 15 DB Push Press 50/35s
Min 3: 12 Shuttle Runs
Min 4: 12 Reverse Burpees
Min 5: 15 Plate Sit-Ups 25/15+
Min 6: 10 DB Power Cleans 50/35s
Min 7: 1min. Plank on your hands
For the Plate Sit-Ups, you are going be lying flat on your back, arms extended holding the plate… Sit-Up to the sky and back down. Arms always extended and pointed straight up.
Da Daily D:
12min. AMRAP:
10 DB Front Squats 45/30s
5 Toes To Bar or V-ups
10 DB Lunges 45/30s
5 Toes To Bar or V-ups
Rest 2min.
For time:
100 Hip Thrusts with 45/30lb. DB on you lap. Hold each rep for 1 solid second at the top.