CrossFit:
800 meter Run
40 Push Jerks (115/75lbs.)
20 Burpees
400 meters Run
30 Push Jerks (115/75lbs.)
15 Burpees
200 meters Run
20 Push Jerks (115/75lbs.)
10 Burpees
Time Cap: 18 minutes
Cool Down:
2 min easy cardio then
Strong:
Friday 1/31 – Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progress
A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
3 sets of 5 reps
*Increase from 3×7 last week
B. Barbell Hip Thrusts
3 sets of 9 reps
*Increase from 3×12 last week
C. Back-Rack Reverse Lunges
Build quickly to a set of 12 reps, alternating legs (with a weight you could do for 16-20 reps)
D. Alternate Movements x 2 Rounds:
10-12 Reps Back-Rack Reverse Lunges (same weight as Part C)
Rest 30-60 sec
12-15 Reps Weighted Hip Extensions
Rest 30-60 sec
Hamstring Curls on Rower x tough # of reps
***If less than 8 reps on rower, perform Banded Hamstring Curls
Rest 2-3 min
E. One Round:
Focus more on QUALITY of reps than performing “for time”
10 Barbell Ab Rollouts
20 Star-Jump Squats
https://www.youtube.com/watch?v=i1nJv4y-W_c
30 Hanging Oblique Knee Raises
40 Jumping Air Squats
50 Reverse Crunches
60 Skater Plyos
70-sec Accumulated time Plank Hold (ADV on Rings)
18min. Window… Options:
1.) Slowly build to a 1RM
2.) Work on technique and hit sets of 3 at a time
3.) Complete a 3 position snatch and slowly build in weight each set (Best for beginners or anyway who has a sticky point in their snatch)
4.) 3 Rep “Touch and Go” MAX
*Shoot for 90 seconds between sets and just get as many sets in as you can in that 18min. window. Form is key today.
*If you don’t know which # to choose, ask a coach and they will recommend based on your skill level.