CrossFit:
A.) All the EMOMs
6min. EMOM:
Min. 1) 15/12 Cal Assault Bike 12/10 Cal Row or Run to the Bus Stop
Min. 2) 15 Pull-Ups
MIn. 3) 5 Snatches (50% of 1RM)
6min. EMOM:
Min. 1) 15/12 Cal Assault Bike 12/10 Cal Row or Run to the Bus Stop
Min. 2) 10 CTB Pull-Ups
MIn. 3) 4 Snatches (60% of 1RM)
6min. EMOM:
Min. 1) 15/12 Cal Assault Bike 12/10 Cal Row or Run to the Bus Stop
Min. 2) 5 Muscle Ups
MIn. 3) 3 Snatches (70% of 1RM)
*Those percentages should be good for most, but the goal is to really work up to a 3RM in midst of all this cardio and gymnastics. Have fun with it and scale whatever #’s you need to, to make it work for ya. NO REST between EMOMs. 18min. straight!
B.) 12min. to finish…
10-9-8-7-6-5-4-3-2-1
Devil Press 45/30s
*50 Double Unders After Each Set
Cool Down:
Walk 200m then:
Strong:
Friday 12/6 – Lower (Quad Dom) and Core
Part B and C repeat each week. Track these metrics for progress
A. Every 90 seconds x 6 sets (9 min total):
1 Power Clean + 2 Hang Squat Clean
Start first set at around 50% max clean and build to one perfect set at 70-75% clean
B. Back Squats
3 sets of 6 reps
*Increase weight from 3×9 last week
C. Rear-Foot Elevated Split Squats
3 sets of 8 reps (per leg)
*Increase weight from 3×10 last week
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option.|
D. 3 Rounds for UNBROKEN and QUALITY sets (10 min cap)
8 One-Legged Squats on edge of box (holding DB as desired)
16 GHD or Decline Sit-ups
8 One-Legged Squats on edge of box (opposite leg)
8 Plank Ring Sprawls (scale on knees)
E. 2-3 Rounds (as desired based on fatigue)
All reps of both movements have 1-sec pause at top of rep
8-12 reps per leg of Single Leg Hip Thrust (no weight, band as desired)
8-12 reps per leg of Single Leg Calf Raise on edge of stair or bumper