CrossFit:
A.) EMOM x 4min.
15 Wall Balls (20/14)
EMOM x 4min.
8 Deadlifts (225/155)
EMOM x 4min.
15 Wall Balls (20/14)
EMOM x 4min.
8 Bench Press 135/75
Rest 4min.
B.) EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Deadlifts 315/200
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Bench Press 185/100
I like these numbers for most people in the gym, but keep this in mind if you scale… ALL SECTIONS should be UNBROKEN. Section 2 needs to be heavier than section 1. Percentage of effort should be like 60 on part 1 and 80 on part 2.
*ADV is 20 Wall Balls on part 1
Cool Down:
Strong:
Wednesday 12/11– 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 weight from 3×7 last week
B. Barbell Hip Thrusts
3 sets of 9 reps
*Increase weight from 3×12 last week
C. 3 Rounds
Rest briefly b/w movements as needed to ensure unbroken and quality sets
First round lighter loading, then final 2 rounds heavier
12-15 Reps DB RDL (one in each hand)
12-15 Hanging Knee Raises (add weight as needed)
15-20 Banded Hamstring Curls
https://www.youtube.com/watch?v=01lZBLGvT8Y
30-Second Weighted Plank
8-10 Reps Weighted Hip Extension
https://www.youtube.com/watch?v=yY1AgmLd3DE
Rest 2-3 min between rounds
D. Bike Intervals
45s on / 45s off x 5 sets (sustainable hard pace)
Rest 5 min
Repeat same 5 sets of 45/45