CrossFit:
A.) 4min. AMRAP:
500m Row or .7mile bike or 400m Run
Immediately into max rounds;
5 Front Squats 135/95
10 Pull-Ups
Rest 90sec. x 4 Rounds
Round 2.) 155/105
Round 3.) 185/135
Round 4.) 205/145
*Whatever you decide to scale these numbers to, just make sure they are going up each round. For reference, you should never get less than 2 rounds.
Recovery week from the intensity of the open and then next week are starting the 20 rep program back up!
B.) 10min. AMRAP:
10 Barbell Lunges (front or back rack) 105/75
15 Wall Balls 20/14
30 Double Unders
Left + Right = 2 reps
ADV 30/20lb Wall Ball
Cool Down:
Get a little cool down cardio in then:
Strong:
Monday 11/11 – Lower (Quad Dom) and Core
Part A and B repeat each week. Track these metrics for progress
A. Back Squats
Week 1 = 3 sets of 12 reps
B. Rear-Foot Elevated Split Squats
Week 1 = 3 sets of 12 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.
C. Landmine Hack Squat – 2 x 10-12 Reps
First set lighter (feel it out), second set more challenging load
***Landmine can be setup if you don’t have the proper attachment by wedging the barbell against 2 heavy plates, do not mess up the walls with your set up!(there are other creative ways – feel free to ask in the FB group)
D. One Round for QUALITY Movement:
2 Burpee Box Step-ups (DB in each hand)
22 GHD or Decline Sit-ups
2 Burpee Box Step-ups (DB in each hand)
22 Front Squats (one DB on each shoulder)
2 Burpee Box Step-ups (DB in each hand)
22 Hanging Oblique Knee Raises (side to side)
2 Burpee Box Step-ups (DB in each hand)
22 Lunges (one DB on each shoulder)
2 Burpee Box Step-ups (DB in each hand)
22 V-ups
2 Burpee Box Step-ups (DB in each hand)