CrossFit:
4min. AMRAP:
8 Push Press 95/65
8 SDHPs
8 Push Press 95/65
8 SDHPs
4min. AMRAP:
Max Cals on the Assault Bike4min. AMRAP:
American KB Swings 70/53
Max Cals on the Assault Bike4min. AMRAP:
American KB Swings 70/53
4min. AMRAP:
Max Cals on the Rower
4min. AMRAP:
8 Push Press 95/65
8 SDHPs
4min. AMRAP:
Max Double Unders
**2min. Rest After Each Section **
Strong:
Lower Body
Part A stays similar week to week. Track the metrics for progression
Part A stays similar week to week. Track the metrics for progression
A. Back Squats – Reps 9-7-5 (Increasing weight)
B. Front-Rack Front-Foot Elevated Split Squats
Work quickly to heavy set of 10 reps PER LEG (prep for Part C)
Work quickly to heavy set of 10 reps PER LEG (prep for Part C)
C. EMOM x 8 min – Front-Rack Front-Foot Elevated Split Squats
Use the SAME WEIGHT achieved in part B for 10 reps
Min 1 – 6 reps RIGHT
Min 2 – 6 reps LEFT
Etc…
Use the SAME WEIGHT achieved in part B for 10 reps
Min 1 – 6 reps RIGHT
Min 2 – 6 reps LEFT
Etc…
D. Single-Leg Landmine RDL (see video demo)
*Don’t wedge the bar in the wall, use 2 plates pushed together or put the end of the bar into the hole of a 45# plate.
https://www.youtube.com/watch?v=hgMo0AZFNXE
Reps 15-12-9 (increasing, PER LEG)
https://www.youtube.com/watch?v=hgMo0AZFNXE
Reps 15-12-9 (increasing, PER LEG)
E. Two Rounds for UNBROKEN and QUALITY movement:
16 Walking Lunges (DB’s held at sides)
Run 200m
12 DB Thrusters
Run 200m
Run 200m
12 DB Thrusters
Run 200m
Sweat:
(0-10min….)
10 Rounds:
7 Front Squats 95/65
7 Toes-To-Bar
(11-21min…)
8 Rounds:
8 SDHP’s 96/65
7 Burpees
(22-32min.)
6 Rounds:
10 Burpees
10 Air Squats
10 American KB Swings 53/35lb.
(33-36min.)
Max Russian Twists with a 5lb plate
*Use groups of 3 and start each group on a different part so everyone gets to bike and row
Optional Extra Credit:
3-4 Sets:
10-15 Lateral DB Raises
immediately into;
10-15 Front DB Raises
immediately into;
10-15 Bent Over DB Flies
Rest 1min.