CrossFit:
A.) 20min. EMOM:
Min. 1) 5 Bench Press
Min. 2) 60 Double unders
Min. 3) Max Pull-Ups
Min. 4) Rest
*Climbing in weight on the bench, but make it hard weight on the first set and try to just build a little.
B.) 10min. EMOM:
10 Wall Balls 20/14lb.
5 DB Power Cleans 50/35s
*Can you hang?
C.) Optional:
Weighted Planks
– 1min. on x 1min. off
– 3-4 Rounds
– Stack that weight on each others backs!
Cool Down:
Easy row or bike for 2 min
Strong:
Friday 11/15 – Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progress
A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
Week 1 = 3 sets of 9 reps
B. Barbell Hip Thrusts
Week 1 = 3 sets of 15 reps
C. Superset x 3 sets:
DB RDL (one per hand) x 10-12 Reps
Barbell Good Morning x 10-12 Reps
Rest 2-3 min
D. One Round:
40 Russian KBS UNBROKEN
30 Goblet Squats (same weight, prob not unbroken)
20 Cal Bike
E. Superset x 2 Rounds:
10-12 Reps Lying Leg Raise (ADV version video below)
10-12 GHD or Decline Sit-ups
Rest 1-2 min