CrossFit:
A.) Partner workout (only 1 person works at a time) For Time:
2 Rounds:
50 Cal Row
25 Snatches 135/95
2 Rounds:
400m Run (100m intervals)
25 Clean and Jerks 135/95
2 Rounds:
50 Cal Assault Bike
25 Thrusters 135/95
*No rest between sections. This is going to be a spicy one!
Make this heavy or it won’t be that challenging. Scale to 115/75 or 95/65 if needed.
Cool Down:
Walk 200m then:
Sweat:
For Time:
400m Run
90 Double Unders
400m Run
80 Air Squats
400m Run
70 DB Push Press 45/30s
400m Run
60 Alt. DB Lunges 45/30s
400m Run
50 Alt. DB Snatches 45/30
400m Run
40 Toes-To-Bar
400m Run
30 DB Power Cleans 45/30s
400m Run
20 Burpee Deadlifts 45/30s
*Did someone say cardio day ?! Have Fun 🙂
*ADV is 50/35s
HIBB:
A.) 4 Sets
10 reps Back Rack Lunges
immediately into;
1 min Russian Twists 45/25 lb DB
Rest 2 min
Rest 3 min
B.) EMOM 5 min
3 Front Squats (off the ground, go heavy!
EMOM 5 min
15 Toes To bar
EMOM 5 min
3 Front Squats (off the ground, same weight as the first emom)
EMOM 5 min
15 GHD Sit Ups
C.) For Time:
50-40-30-20-10
Lateral Lunges (45/35 lb bar Left + Right=2 reps)
100-80-60-40-20
Double Unders