CrossFit and Personal Training

CrossFit and Personal Training

Dec 12, 2016

a) WARM UP:

Row 500m…increasing pace every 100m

8 min amrap of:

  • 5 kb swings – eye height
  • 5 push ups
  • 5 lunges per leg
  • 5 sit ups
  • 5 empty bar glute bridges

 
b) STRENGTH:

  • Take 20 min to establish a 1 rep max clean

 
c) WOD:

3 min AMRAP:

  • 15 Burpees
  • 15 Power Cleans (115/85#)

Rest 3:00

3 min AMRAP:

  • 12 Burpees
  • 12 Power Cleans (135/95#)

Rest 3:00

3 min AMRAP:

  • 9 Burpees
  • 9 Power Cleans (155/105#)

 

Scale as per your coach

 
d) ACCESSORY:

  • Accumulate 20 strict chin ups or 20 negatives (palms facing you)

 
e) POST-WOD MOBILITY/RECOVERY:

  • Quad and adductor rolling (2 min each leg)
  • Roll out T spine and traps/neck

 

shorricks

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