CrossFit:
A.) Cardio & Lift
(0-5 min)
Row 1000m or Bike 1.5 Mile bike or Run 1000m (2 times around plus to the corner of Lamont)
(5-15min.)
10min. to establish:
3 Rep Max Hang Power Clean
(15-20min.)
Run 1000m or Row 1000m or Bike 1.5 miles
(20-30min.)
10min. to establish:
3 Rep Max Deadlift
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:
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. Towel Pull-ups (alternate side to side each rep)
https://www.youtube.com/watch?v=77m2ZWp8zSQ
Choose Rep scheme based off “Max Standard Pull-ups Unbroken”
>20 Pull-ups = 8 sets of 8 reps
15-19 Pull-ups = 8 sets of 6 reps
10-14 Pull-ups = 6 sets of 6 reps
5-9 Pull-ups = 8 sets of 4 reps
3-4 Pull-ups = 8 sets of 2 reps
2 Pull-ups = 10 sets of 1 rep
For those that cannot do Pull-ups, scale as needed with the suggested reps based on the difficulty of your chosen scaled movement
C. Renegade Rows – 4 sets of 8 reps (per arm)
https://www.youtube.com/watch?v=DdoWllbomDs
First 2 sets progressive increase of weight
Final 3 sets with heaviest/challenging weight
Rest as needed after completing both arms
D. Reps 10-9-8-7-6-5-4-3-2-1 For QUALITY and TIME
Rest as needed to ensure all sets of both movements are UNBROKEN
DB Hang Power Clean and Push Press (one DB in each hand)
8 Reps of DB Bench Press after each set of HPC&PP
SWEAT:
Min 1.) 10 DB Bench Press 45/25+
Min 2.) 10 Back Squats 135/95
Min 3.) 12 BurpeesRest 5min.3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. of Push-Ups
1min. Rest
*Shoot for the same DBs for both movements and don’t rush the movement. Good form and time under tension is more important then reps on movements like this 🙂
*Barbell is coming from off the ground on part 1. Some of you may use the actual bench instead of the DBs if you like. Just need a few of you to share it.
*15 Burpees for advanced
Score is hang clean and deadlift max combined.
Try and put a solid effort into that cardio please! That makes or breaks the workout 🙂
B.) Extra Credit:
5 Rounds:
30sec. of barbell sit-ups
immediately into;
30sec. of reverse sit-ups (holding the bar in front of you while lying on your back)
30sec. Rest