CrossFit:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-Ups
Strong:
Monday 4/15 – Upper Body (Full Upper, Pull Dominant)
Part A stays similar week to week. Track the metrics for progression
A. Alternate movements x 4 sets each:
Final week of current rep scheme for part A
One-Arm DB Rows (knee on bench) x 15 Reps (lighter) then 3 x 8-10 (heavier)
Rest 2-3 min after both arms
Dips x Reps 8-6-4 (increasing difficulty) + 1 x MAX REPS with BW
Rest 2-3 min
B. Strict Pull-ups (weighted as feasible)
If unweighted, focus on trying to increase difficulty each time the reps decrease
6 reps EMOM x 3 min
Rest 2 min, then increase difficulty
4 reps EMOM x 3 min
Rest 2 min, then increase difficulty
2 reps EMOM x 3 min
C. Superset x 3 sets each:
8-10 Reps Hang High Pulls @ 65-70% of clean max
12-15 Reps DB Lateral Raises
Rest 2-3 min
D. 15 Minutes of QUALITY MOVEMENT and UNBROKEN Sets/Reps:
Perform the DB Movements with CONTROLLED TEMPO throughout all reps
5 Rounds of:
5 DB Hammer Curls
5 Push-ups on DB Handles
5 DB Thrusters
After each “5 Rounds” Assault Bike 25/20 Calories (male/female)
Then begin next “5 Round” Sequence of DB Movements
Sweat:
A.) “Bull-ish”
2 Rounds For Time:
200 Double Unders or Singles
50 Wall Balls (30/20lb.)
50 Toes-To-Bar
1 Mile Run
*This is a classic CrossFit Hero WOD that has been slightly modified.
*The Wall Ball is suppose to be heavy because the original version is a 135/95lb Overhead Squat. We did those on Saturday, but if you chose to swap that movement out you can do them today! Use just the bar, 95/65lbs, or go full blown RX!
You guys should know the deal. (read my description 2 weeks ago if need more info)
Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!