CrossFit:
3 Devil Press 45/30s
6 Pull-Ups
9 Box Jumps 24/20″
1min. Rest x 4 Total Rounds (16min. total)
If you’re pretty slow at these movements, go with 2/4/6 rep scheme.
Bodywork:
All you need today is a pair of socks and a floor surface that slides!
3 Rounds:
20 Lateral Lunge Slides (right leg)
20 Lateral Lunge Slides (left leg)
20 Regular Lunge Slide (right)
20 Regular Lunge Slide (left)
20 Glute Bridge + Hamstring Curl Slides
20 Pike Up Slides
20 Alternating Flutter Kicks with a leg grab (L+R=1)
20 Mountain Climber Slides (L+R=1)
*Coaches check Wodify in the morning for demo.
Sweat:
3 Rounds:
1min. of max effort Alt. DB Snatches
10sec. Transition
1min. of max Cals on the Bike or no push up burpees
10sec. Transition
1min. of max DB Sit-Ups
Rest 2min.
Rest 5min. (Including the 2min.)
3 Rounds:
1min. of max effort DB Bench Press
10sec. Transition
1min. of max sumo deadlift high pulls
10sec. Transition
1min. of max DB Russian Twists
Rest 2min.
*Bench is 45/25 or more
*Russian Twists are 35/25
Little different kind of pace workout than usual because of the length and amount of movements from yesterday.
While yesterday was a long grinder, today is a bunch of short sprints with rest. NEEDED. So make sure you go hard on those sections and earn that rest. With the right intensity, you’ll get a lot of today.
Da Daily D:
A.) 20min. EMOM: (All in the same min.)
6 Alt. DB Lunges 45/30s
6 Air Squats
6 Toes-To-Bar or V-ups
Ideally you are looking for a 35-40sec. work window to keep this sustainable for 20min. so be sure to pick the right numbers.
Too easy? Try 8s
Too hard? Try 4s
5 Sets:
5 Split Jerks
immediatley into;
5 Weighted Pull-Ups (Not Chin-Ups like the past few weeks)
*Sets do not count until you are at a good percentage. Should be around 70% effort for set 1.