CrossFit:
“I Go, You Go Style”
2 Deadlifts (185/135lbs.)
5 Toes-To-Bar
7 Cal Row or 5 Cal Bike or 100m Sprint
Sweat:
1 Mile Run (200m intervals)
50 Pull-Ups
50 Wall Balls
50 Double DB Hang Cleans
1200m Run (200m intervals)
40 Pull-Ups
40 Wall Balls
40 Double DB Snatches
800m Run (200m intervals)
30 Pull-Ups
30 Wall Balls
30 Double DB Hang Cleans
400m Run (200m intervals)
20 Pull-Ups
20 Wall Balls
20 Double DB Snatches
RX+ Wall Ball: 30lbs.
Mens DBs: 45lbs.
RX+ DBs: 50lbs.
Women’s Wall Ball: 14lbs.
RX+ Women’s Wall Ball: 20lbs.
Women’s DBs: 30lbs.
RX+ DBs: 35lbs.
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Double DB Hang Cleans:
https://www.youtube.com/watch?v=MmcHmvGzEUQ
Double DB Snatches:
https://www.youtube.com/watch?v=boYB_4a6wbA
Daily D:
“Density Saturday”
5min. of DB Lateral Lunges
*Switch sides every 5-10 reps nonstop
https://www.youtube.com/watch?v=J__i3h4-M4Y
5min. of Feet Elevated Push-Ups
https://www.youtube.com/watch?v=9NmmjDHBDJY
5min. of Leaning DB Lateral Raises
*Switch sides every 5-6 reps nonstop
https://www.youtube.com/watch?v=oEyXGf2e35Q
5min. of Single DB Bicep Curls
https://www.youtube.com/watch?v=S5WXFOvEkuQ
5min. of Single DB Skull Crushers
https://www.youtube.com/watch?v=X5Zc1trq4sM
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– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified)