| a) WARM UP:
3 Rounds not for time:
- Run to end of gym
- Back Pedal back
- Run to end of gym
- 10 KB DL (hold in both hands between the legs)
- 10 KB swings – Russian
- 5 lunges per leg
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| b) STRENGTH:
Superset for 3 rounds:
- 5x Snatch Grip DL – remember your weight from last week and increase by 10/5#
- 5x per leg Step Ups (bar on back) – remember your weight from last week and increase by 10/5#
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| c) Happy BDay Shannon! WOD:
Buy In: 38 Burpees
- 7 Pull ups
- 8 Deadlifts @ 205/155 (*** put 25# plates on the ends so they are quick to slide off)
- 7 hang power cleans @ 155/105
- 800m run (or row if it’s raining)
Cash Out: 38 Double Unders UNBROKEN (you have 3 tries to get these done)
** scale as per your coach |
| d) ACCESSORY WORK:
Spend 10 min on your handstand:
- no handstand? Work on progressions to lunge towards the wall lifting your legs up
- handstand ok? Work on wall facing shoulder taps
- handstands good? Work on back facing shoulder taps
- handstands great? Work on free standing shoulder taps
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e) RECOMMENDED MOBILITY:
- Roll your adductors/quads – focus on muscles around the knee
- Roll glutes/hammies
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CrossFit and Personal Training 