Workout of the Day Monday Jan 23rd 2023

CrossFit:

A,) Back Squat / Lateral Lunge Superset

6 Reps Back Squat
superset with;
6-8 Lateral Barbell Lunges on each leg
Rest 2min. Repeat For 3 Total Sets.

*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 7 weeks.)

Lateral Barbell Lunges (3 x 6-8)
Lateral Barbell Lunges
B.) 18min. to finish or get as far as possible…

Run 400m

10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135

Run 400m

10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135

Run 400m

A little “Holleyman style” piece with some running today.

Mobility:

*Med ball table top squeeze 30sec 3x

*Frog stretch 30sec 3x

*Sumo squat pulses 20pulses 3x

Booty Crew:

A.) 4-5 Working Supersets:

12 Hip Thrusts
8-12 Sumo Deadlifts

B.) 3x Walking Lunge Drop Set

10 Walking Lunges
10 Stationary Lunges Rt Leg
10 Walking Lunges
10 Stationary Lunges Lt Leg
-Repeat with lighter weight
-Repeat with just body weight
-That’s just 1 set.

C.) 3x

15-20 Standing Banded Abductions
15 Ball Leg Lifts + 15 Ball Flutter Kicks

Categories: WOD