CrossFit:
A.) Every 3min. x 10 rounds:
4 Hang Power Snatch (Climbing)
10 Toes-To-Bar
50 Double Unders
4 Hang Power Snatch (Climbing)
10 Toes-To-Bar
50 Double Unders
*4 Hang Snatch on Rounds 1 and 2
*3 Hang Snatch on Rounds 3,4, and 5
*2 Hang Snatch on Rounds 6,7, and 8
*1 Hang Snatch on Rounds 9 and 10
Strong:
Beginning of DELOAD period
This Friday and all of next week (three training days) will be deload days. Next week, there will be weights and BW movements and “normal” training, albeit lower loads and lower intensity. For today, just cardio!
Choose from below options, or try out the Sweat program just go light and easy:
Run 5K
OR
Row 5K
OR
Bike 10K
+ Mobility work x 15-20 min on needed areas
Sweat:
Every 5 min x 5 rounds
10 DB Deadlifts 50/35s+
10 Toes-To-Bar
500m Row
*Go hard! You want at least 2 min of rest each round… you SHOULD need it. Let’s go.
10 DB Deadlifts 50/35s+
10 Toes-To-Bar
500m Row
*Go hard! You want at least 2 min of rest each round… you SHOULD need it. Let’s go.
*Please scale to 5 TTB if you start breaking.. they need to be unbroken and fast!
*Go for 70/50s on part 1 if you can!
Rest 5 min.
For time: (10min. Time CAP)
100 Russian Kettlebell swings (70/53lbs)
*EMOM 10 Sit-Ups
*Anchor your feet around the KB
B.) 3 Sets:
1min. of lateral Db raises
Immediately into;
1min. of front Db Raises
1min. of rest
* pick a weight that you get between 12 to 15 reps with
C.) 1 Set:
50 Russian Twists with the *heaviest DB you can.
*Left+Right= 1rep
*Shoot for 50/35lb+
*Does not have to be unbroken