CrossFit:
5 Bench Press 185/100
5 Strict Pull Ups (Use a band if you can’t do strict)
15 Wall Balls 20/14
200m Run
*If your bench press is really light, then consider doing a floor press with some DBs for sets of 10 instead.
*ADV 30/20lb Ball
Cool Down:
2 min walk
Strong:
Wednesday 2/26 – Lower (Quad Dom) and Core
Part B and C repeat each week. Track these metrics for progress
A. Build to a comfortable weight for complex:
1 Squat Clean + 2 Hang Squat Clean + 3 Front Squats
*The purpose is to move PERFECTLY and prep the body for the Back Squat and Split Squats that follow. Do not attempt a weight you arenāt 100% confident you can make with QUALITY technique.
B. Back Squats
3 sets of 12 reps
*Try to exceed 3×12 from 5 weeks prior
C. Rear-Foot Elevated Split Squats
3 sets of 12 reps (per leg)
(Try to exceed 3×12 from 5 weeks prior)
*Load with DBās held by side, or barbell in āfront-rackā position.
Advanced trainees can use the āback-rackā loading option
D. 2 Rounds:
12-16 Reps Cossack Squats (6-8 per leg, alternating)
https://www.youtube.com/watch?v=fj8uShygQDU
Rest 1-2 min
AMRAP 1 min – Burpee DB Squat Clean Thrusters
Rest 1-2 min
E. 2 Rounds:
6-12 Reps Strict Hanging Leg Raise (Rings or bar ok)
Rest 15-30 seconds
8-15 Reps GHD or Decline Sit-ups
Rest 15-30 seconds
12-20 Reps Russian Twists (add weight of choice)
Rest 2-3 min between rounds
65% x 5
75% x 5
85% x max reps
*Complete a 1min. Weighted Plank on your hands BEFORE every set above.
*3-5 Sets total. The warm-up sets are optional š
*Does’t sound hard to do the plank, but trust me… It gets nasty! And the combo BLASTS your core. It’s good for ya!