CrossFit:
Teams of 2 only one person works at a time (35min. to finish…)
5 Rounds:
24 Cal Assault Bike or Row
18 Deadlifts 155/105
12 Hang Power Cleans
150 Toes-To-Bar
5 Rounds:
24 Cal Row or Assault Bike (choose something different than the first one)
18 Deadlifts 155/105
12 Hang Power Cleans
150 Burpees
Doubled up the classic “DT” numbers and added some conditioning since we did jerks 2 days ago.
Option 2:
Take out the burpees and put sit-ups here to make it a little extra core intensive 🙂
Cool Down:
Just stretch PLEASE!
Sweat:
0-5min.
45/30 Cal Assault Bike
Max DB Hammer Curls in remaining time.
5-10min.
AMRAP:
10 Bench Press 135/95lb.
15 Sit-Ups
20 American KB Swings 53/35lb.
10-15min.
Row 500m
Max DB Skull Crushers in remaining time.
15-20min.
AMRAP:
10 Bench Press 135/95lb.
15 Sit-Ups
20 American KB Swings 53/35lb.
20-25min.
400m Run
Max DB Hammer Curls in remaining time.
25-30min.
AMRAP:
10 Bench Press 135/95lb.
15 Sit-Ups
20 American KB Swings 53/35lb.
30-35min.
2 Min of Double Unders
Max DB Skull Crushers in remaining time.
-Start where you left off for the AMRAPs.
– For curl and skull crusher weight, shoot for something you can get 10-15 reps unbroken with.
HIBB:
Grab a Partner today for this Booty WERK
A.) 10 Rounds each (20 b/w you and your buddy)
5 Back Squats (225/155) to a 12in Box
5 Sand Bag over shoulder (150/100)
*On the box squat you should use a box or stack of plates that comes up just BELOW your knee, this way you are below parallel. Keep your core tight sit down completely on the box but don’t lose tension in your back or core, also keep your feet on the ground, no rocking. Explode up to standing focusing on squeezing your glutes first.
B.) For time but also for quality! No sloppy reps, full lockout and control back to the floor don’t drop.
100 Barbell Hip Thrusts
*start with something you can hit a set of 10 with but heavy enough that you have to go to 5’s about halfway through. Guys are around 185-225 ladies 135-165.
No REST immediately into:
100 Barbell Front Rack lunges 135/95
*This should be significantly lighter than what you used for your hip thrust.