CrossFit:
Choose Your Own Adventure Day!
Option 1: in the spirit of this Sunday’s Triathlon 🙂
Run 1 Mile
Row 1600m
Bike 1 Mile
200 Double Unders
100 American KB Swings 53/35lb.
*Here’s the fun part:
1.) You may break it however you like.
2.) You may complete in any order.
3.) Share equipment and have fun!
40min. to finish. Quick Warm-Up today, and then lets get it going!
Option 2: Super Fight Gone Bad 5 Rounds:
1min. of Barbell Thrusters (45/35)
1min. of Pull-Ups
1min. of Wall Balls (20/14lb.)
1min. of SDHP’s 75/55lb. Bar
1min. of Burpees
Rest 2min.
– Share equipment.
– Go hard on each minute.
– There is no transition time.
– Earn that 2min. Rest!
Cool Down:
Walk 400m then 2 min KB mash on your calves.
Strong:
Friday 9/27
Lower Body Strength
-Part A and B repeat week to week. Track these metrics.
-Mini Deload for the Squat and Deadlift movements this week. These sets are not LIGHTER than normal, they are just broken down into smaller rep numbers so that you have more “reps in reserve” (RIR) on each set (less stress on the CNS to have further proximity from failure).
A. Back Squat
Accumulate 10 reps in 4 sets, using the same weight you would normally use for the ONE HEAVY SET OF 5 REPS
***Recommend one set of 3-4 reps to start, then multiple sets of 2-3 reps
***Each rep needs to be PERFECT and EXPLOSIVE and prime the body to reach a new “heavy 5 rep” set for next week
B. Deadlift – Same exact approach as the Back Squat
Accumulate 10 reps in 4 sets, using the same weight you would normally use for the ONE HEAVY SET OF 5 REPS
C. Barbell Hip Thrust
4 sets of 6 reps (with 1-2 sec pause/contract at top of each rep)
Increasing weight first 2 sets, then 2 x 6 at the same challenging load
D. 3 Rounds:
Rest 2-3 min recovery after each round
8 Burpee DB Deadlifts (one per hand)
10 GHD (weighted) or standard Sit-ups (medball on or above chest)
12 Goblet Squats (with one DB from the DL set)
Weighted Plank Drop Set
One set of 45-60 seconds
immediately into an additional 20-30 seconds at reduced weight