CrossFit:
A.) Every 3min. x 10 Rounds:
10/7 Cal Assault Bike or Row or 100m Run
10 Toes-To-Bar
2 Power Snatches (Climbing)
10/7 Cal Assault Bike or Row or 100m Run
10 Toes-To-Bar
2 Power Snatches (Climbing)
Start light and start climbing. We’ve done this with clean and jerk in the past and everyone loved it. Single reps or touch and go are permitted.
B.) Partner Abs:
120 Plate Sit-Ups 35/25lb.
120 Russian Twists with 35/25lb. DB
*Break it up however you like, but only 1 person can work at a time.
120 Plate Sit-Ups 35/25lb.
120 Russian Twists with 35/25lb. DB
*Break it up however you like, but only 1 person can work at a time.
Cool Down:
Walk 200m then:
Strong:
Friday 2/7 – Lower (Quad Dom) and Core
Part B and C repeat each week. Track these metrics for progressA. Squat Cleans
(primarily used to prime the CNS for heavy back squats in Part B)
Build from 50-60% in 3 sets of 3 reps
Build from 60-70% in 3 sets of 2 reps
Build from 70-80% in 3 sets of 1 rep
Part B and C repeat each week. Track these metrics for progressA. Squat Cleans
(primarily used to prime the CNS for heavy back squats in Part B)
Build from 50-60% in 3 sets of 3 reps
Build from 60-70% in 3 sets of 2 reps
Build from 70-80% in 3 sets of 1 rep
B. Back Squats
3 sets of 3 reps
*Increase from 3×6 last week
C. Rear-Foot Elevated Split Squats
3 sets of 6 reps (per leg)
(increase from 3×8 last week)
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option
D. 2 Rounds:
12-16 Reps Lunges (alternating, 8 per leg, one DB on each shoulder)
Superset 24-32 Reps Skater Plyos (16 per side)
Rest 1-2 min
12-16 Reps V-ups
Superset 12-16 Reps GHD or Decline Sit-ups
Rest 1-2 min
Superset 12-16 Reps GHD or Decline Sit-ups
Rest 1-2 min
12-16 Reps Goblet Squats
Superset 16-24 Reps Jumping Lunges (12 per leg)
Rest 1-2 min
8-12 Reps Ring Plank Sprawls (scale on knees)
Superset 16-24 Reps Hollow Rocks
Rest 1-2 min
Superset 16-24 Reps Jumping Lunges (12 per leg)
Rest 1-2 min
8-12 Reps Ring Plank Sprawls (scale on knees)
Superset 16-24 Reps Hollow Rocks
Rest 1-2 min