CrossFit:
A.) 4min AMRAP:
Row 500m “buy in” on the odd rounds
Run 400m “buy in” on the even rounds
AMRAP in remaining time:
12 Deadlifts
9 Hang Power Cleans
6 Toes To Bar
Row 500m “buy in” on the odd rounds
Run 400m “buy in” on the even rounds
AMRAP in remaining time:
12 Deadlifts
9 Hang Power Cleans
6 Toes To Bar
Rest 90sec.
Repeat for 4 Rounds
Round 1.) 135/95
Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110
If you need to scale, just keep 1 weight the whole time or start light and just try to add a little something each round.
B.) Extra Credit, BUT… I kinda want everyone to do it because we have a lot of time left 😉 However, to finish you will definitely go over class time, so cut it a little shorter if you have to go.
4 Rounds:
200m Single Arm Farmer Carry with a 70/53lb KB
15 Barbell Sit-Ups
*KB must stay on the same arm for 100m each way
or
2 Rounds:
400m Farmer Carry with (2) 53/35s
20 Barbell Sit-Ups
Strong:
Lower Body
Part A stays similar week to week. Track the metrics for progression
Part A stays similar week to week. Track the metrics for progression
A. Back Squats – 5 x 3
First 3 sets build progressively, then 2 sets of 3 reps at same challenging weight
First 3 sets build progressively, then 2 sets of 3 reps at same challenging weight
B. Single-Leg Squat standing on edge of box
3 sets of 6-8 reps per leg, increasing weight each set
Rest as needed to ensure quality movement
https://www.youtube.com/watch?v=ihWeFee_IE4
3 sets of 6-8 reps per leg, increasing weight each set
Rest as needed to ensure quality movement
https://www.youtube.com/watch?v=ihWeFee_IE4
C. 3 Rounds
Build in weight each set to challenging set
Build in weight each set to challenging set
12 Front-Rack Walking Lunges (6 per leg, alternating)
12 Front Squats (same weight)
Rest 2-3 min
12 Front Squats (same weight)
Rest 2-3 min
D. Banded Hamstring Curls – https://www.youtube.com/watch?v=01lZBLGvT8Y
(notice elevation of knees on abmat to increase Range of Motion)
3 x 15-20 reps (with 1-sec pause/squeeze at contraction)
+ Superset the FINAL SET ONLY with Weighted Hip Extensions x 12-15 reps
(notice elevation of knees on abmat to increase Range of Motion)
3 x 15-20 reps (with 1-sec pause/squeeze at contraction)
+ Superset the FINAL SET ONLY with Weighted Hip Extensions x 12-15 reps
E. One Round:
20/15 Cal Assault Bike (male/female)
20 DB Thrusters (unbroken)
20/15 Cal Row (male/female)
20 Wall-Balls (unbroken)
20 DB Thrusters (unbroken)
20/15 Cal Row (male/female)
20 Wall-Balls (unbroken)
Sweat:
(0-10min.)
1 mile Bike
50 Alt. DB Snatch 50/35lb.
1 mile Bike
50 Alt. DB Snatch 50/35lb.
(10-20min.)
2 Rounds:
400m Run
25 Pull-ups
(20-30min.)
1 mile Bike
50 Alt. DB Snatch 50/35lb.
(30-40min.)
2 Rounds:
400m Run
25 Pull-ups