CrossFit:
A.) Teams of 2. One person works at a time. Just trying to get as far as possible in 35min.
Make sure that if you’re scaling, that you’re making good numbers that climb each round. You should be able to get at least sets of 2-3 at a time on that last set. If you can do all 5 reps in a row each, it may be too light.
50/35 Cal Assault Bike or Row
2 Rounds:
30 Push Jerks 115/75
30 Pull-Ups
50/35 Cal Assault Row or Bike
3 Rounds:
20 Push Jerks 135/95
20 Pull-Ups
50/35 Cal Assault Bike or Row
4 Rounds:
15 Push Jerks 155/105
15 Pull-Ups
50/35 Cal Assault Row or Bike
5 Rounds:
10 Push Jerks 185/135
10 Pull-Ups
*Alternate your cardio option every time
*If you’d like to switch things up on the harder side, then go for chest to bar pull-ups instead. Let’s leave muscle ups out today though.
Cool Down:
Walk 200m then get some nice stretches in:
Sweat:
Every 7min. x 5 Rounds:
400m Run
20 DB Push Press 45/30s
20 Pull-Ups
20 American KB Swings 53/35lb.
HIBB (High Intensity Body Building):
A.) Partner Day!
10 Rounds (20 between you and your partner)
5 Back Squats (225/155)
5 Sandbag over Shoulder (something heavy)
*So you do 5 Back Squats and 5 Sandbags as quickly as you can then rest while your partner goes. If you don’t have a partner then time how long each round takes you and rest that same amount of time.
B.) Booty Explosion
100 Hip Thrusts (no sloppy rest, full lock out, and pause for a full second at the top)
NO REST Immediately into:
100 Front Rack Lunges (135/95)
*This should be lighter than the hip thrust weight.