CrossFit and Personal Training

• 500 Meter Row

6 min amrap:

• 3 Push ups
• 3 Lunges with overhead stretch
• 3 Ring rows
• 3 Squats

Take an empty bar and warm up the back squat.

E2MOM – Squat work

• Set #1 – 6 Back Squats @ 66% of 1RM Back Squat
• Set #2 – 4 Back Squats @ 71%
• Set #3 – 2 Back Squats @ 76%
• Set #4 – 6 Back Squats @ 71%
• Set #5 – 4 Back Squats @ 76%
• Set #6 – 2 Back Squats @ 81%
• Set #7 – 6 Back Squats @ 76%
• Set #8 – 4 Back Squats @ 81%
• Set #9 – 2 Back Squats @ 86%
• Set #10 – 10 Front Squats @ 58% of 1RM Back Squat

On the Minute x 15:

• Minute 1 – 20 Wall balls (20/14–>10/9’)
• Minute 2 – 7 Box Jumps (30/24)
• Minute 3 – 5 Power Cleans (climbing in weight)

*work for 45s max per minute before transitioning

For the power cleans, come up with a strategy before beginning the wod and stick to your plan.  

(scale as per your coach)

3 Supersets

• 15 Romanian Deadlifts (moderate)
• 20 Sit ups
• 30 Supermans
• 50 Banded Pull-Aparts
• 200 Meter Kettlebell Carry*

Rest as needed between sets, but aim to keep it below 90 seconds.

– On the Romanian Deadlifts, a moderate load here that allows for unbroken sets each round. Technique > Loading.

– On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.

0-50m – At the hang (“Farmers Carry”)

50-100m – Front Rack position

100-150m – At the hang

150-200m – Front Rack position

• Roll quads, adductors, T Spine plus couch stretch