CrossFit:
A.) 5 Rounds:
10 Bench Press 135/75
10 Strict Pull Ups
50 Double unders
—Rest 1min.—
*Score is your weight on the bench
*Don’t break your pull ups into sets, use a band if you can’t go unbroken.
*ADV is 165/85 and weighted pull ups.
*ADV+ is 185/100 and weighted pull ups
*Trust me when I say that you are going to need that 1min. rest! The pump is about to get REAL.
B.) 10min. AMRAP:
15 Wall Balls 20/14
15 Pull-Ups
15 American KB Swings 53/35
Classic nonstop little burner!
*ADV option: 70/53lb. KB for 10 reps. American style.
Cool Down:
2 min easy cardio then a little Friday Flow;)
Strong:
Friday 11/22 – Lower (Quad Dom) and Core
Part B and C repeat each week. Track these metrics for progress
A. Hang Squat Clean
6 sets where reps go:
4-4-3-3-2-2 (increasing each set)
*Make sure technique is primary focus here. The goal is NOT to try to PR or waste your energy (both mental and physical) trying to achieve heavy loading. Just get explosive to prep the CNS for the Back Squats.
B. Back Squats
Week 2 = 3 sets of 9 reps
C. Rear-Foot Elevated Split Squats
Week 2 = 3 sets of 10 reps (per leg)
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option.
D. Front Squats (one KB/DB on each shoulder) @ 30X1 tempo
Reps 15-12-9 (increase each set)
E. 2 Rounds:
6 Tuck Jumps
12 Weighted Decline or GHD Sit-ups (medball)
6 Tuck Jumps
12 Barbell Ab Rollouts
6 Tuck Jumps
12 Hanging Knee Raises (DB or medball b/w feet as feasible)
6 Tuck Jumps
Rest 2-3 min recovery before second round
***Scale Tuck Jumps as Jumping Air Squats or “high jumps”