CrossFit:
Odd Min.) 10 Toes-To-Bar
Even Min.) 2 Power Snatch (climbing)
immediately into;
12min. EMOM:
Odd Min.) 10 Toes-To-Bar
Even Min.) 2 Thrusters (climbing)
Rest 3min. before part B.
50-40-30-20-10
American KB Swings 53/35lb
1-2-3-4-5
Wall Climbs
Strong:
Lower Body
Part A stays similar week to week. Track the metrics for progression
A. Back Squats – Reps 9-7-5 (Increasing weight)
*Add slowly week to week to the top set of 5 reps
B. Alternate Movements as you build in weight:
Rest as needed between each
Barbell RDL – Build to tough set of 8-10 reps
Front-Rack Walking Lunge Steps – Build to tough set of 12 steps (6 per leg)
C. EMOM x 8 min (alternating):
Use approx 65% of top weight achieved in part B
Barbell RDL x 8-10 reps
Front-Rack Walking Lunges x 12 Steps (6 per leg)
D. 2-3 Rounds (depending on timing and fatigue)
*Each round quickly, then rest 3+ min between rounds to ensure maximal effort on each round
200m Farmers Carry (heavy)
10 Burpee Deadlifts (with one KB/DB from FC in each hand)
15 Goblet Squats (with one KB/DB from FC)
5 Broad Jumps (for max distance, reset each rep)
Sweat:
For time:
Three rounds of:
50 Russian KB Swings 53/35
25 Box Jumps 24/20
then,
Three rounds of:
21 Wall balls 20/14
21 Pull-Ups
then,
400m Single Arm Farmer Carry with (1) 70/53lb KB
800m Run
400m Single Arm Farmer Carry with (1) 70/53lb KB
1K Row
Time CAP: 35min.