CrossFit:
2 Rounds:
Run 400m
30 Burpees
B.) 10-17min.
7min. AMRAP:
7 Bench Press (135/75)
7 SDHP’s (115/75)
7 American KB Swings 70/53
C.) 18-27min.
2 Rounds:
Run 400m
30 Burpees
D.) 28-35min.
7min. AMRAP:
7 Bench Press (135/75)
7 SDHP’s (115/75)
7 American KB Swings 70/53
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 x 4 Rounds:
Front-Rack Walking Lunge Steps x 20-16-12-8 (increasing each set)
Rest 2 min
Squat Cleans x Reps 4-3-2-1 (increasing each set to a QUALITY single rep)
Rest 2 min
C. Superset x 3 sets each:
Goblet Squats x 10-12 Reps (no pause at top of rep)
Broad Jumps x 5 Reps for MAX DISTANCE (brief reset between each rep)
Rest 2-3 min
D. 3 Rounds:
Move quickly between movements, keeping weights on the lighter side, but make sure to keep a controlled tempo on the lifting movements (i.e. don’t lift “for time”)
15 DB RDL
15 Cal Row OR Run 200m
10 Lateral Box Step-up overs (same DB’s as RDL)
15 Cal Row OR Run 200m
Sweat:
_
50 Back Squats 95/65
40 Russian KB Swings 53/35
30 Push-Ups
_
50 “A” Squats
40 Russian KB Swings 53/35
30 Push-Ups
_
50 Back Rack Lunges 95/65
40 Russian KB Swings 53/35
30 Push-Ups
_
50 “A” Squats
40 Russian KB Swings 53/35
30 Push-Ups
B.) 15min. AMRAP:
10 Pull-Ups
10 Calorie Bike
50 Double Unders
ADV 135/95 on the SDHPs
*You can add a little more to the bench also if you have a partner who’s willing.