CrossFit:
*Left + Right = 2 steps
*Shoot for 75/55lb bar or more
*Be sure to stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings.
15/12 Cal Row or Bike or 200m Run
15 Wall Balls 20/14
Max American KB Swings 53/35lb.
Cool Down:
2 min easy cardio
Strong:
Monday 3/2 – 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)
3 sets of 9 reps
B. Barbell Hip Thrusts
3 sets of 15 reps
C. Landmine “Double Leg” RDL
https://www.youtube.com/watch?v=Neuo5kNyR70
10 Reps every 90 seconds x 5 sets
Keep weight light/moderate and just focus on sending the butt back activating the hamstrings!
***Also, remember that in the absence of a LANDMINE attachment, you can wedge a barbell into a corner, or put into the hole in the center of a bumper plate, and then put a DB over the top to secure.
D. Complete series of “AMRAP 2 min”
Sub “200m Run” if no access to Rower
#1 – AMRAP 2 min:
20/15 Cal Row (male/female)
Max Distance Walking Lunge in remaining time (one DB in each hand)
Rest 2 min
#2 – AMRAP 2 min:
20/15 Cal Row (male/female)
Max Reps Barbell Sit-ups in remaining time
Rest 2 min
#3 – AMRAP 2 min:
20/15 Cal Row (male/female)
Max Reps Russian KBS (heavy)
Rest 2 min
#4 – AMRAP 2 min:
20/15 Cal Row (male/female)
Max Reps Ab Pikes on Rower in remaining time
Back Squat
70% x 3
80% x 3
90% x max reps
SUPERSET with:
10 Barbell Box Step-Ups 20″