| a) WARM UP:
3 Rounds for quality:
- Run to the end of the gym and run backwards to the start
- 10 duck walk steps (heels down, knees out, torso up)
- 10 banded good mornings
- :20 sec wall stretch
Then grab a bar and start warming up for some front squats.
|
| b) STRENGTH:
EMOM Front squats…..
- On the 0:00… 3 Reps @ 45% of 1RM Front Squat
- On the 1:00… 2 Reps @ 50%
- On the 2:00… 1 Reps @ 60%
- On the 3:00… 3 Reps @ 50%
- On the 4:00… 2 Rep @ 55%
- On the 5:00… 1 Rep @ 65%
- On the 6:00… Rest
- On the 7:00… 1 Rep @ 70%
- On the 8:00… 1 Rep @ 75%
- On the 9:00… 1 Rep @ 80%
From Minutes 10:00 – 20:00 … build to a heavy single for the day.
|
| c) WOD:
4 Rounds:
- 21/15 Cal Row (first substitute if rowers are full, is a bike, second is a 200m run)
- 18 Wallballs (20/14#–>10/9′ Target)
- 15 Kettlebell Swings (53/35)
- 12 Burpees
Time Cap: 20 mins
|
| d) ACCESSORY WORK:
Not for time – for quality:
On the Minute x 12 (3 Rounds):
- A) 12 Deficit Pushups (stack plates)
- B) 12 Dumbbell Box Step-Ups
- C) :40s Plank Hold (elbows)
|
e) POST-WOD RECOVERY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
|
CrossFit and Personal Training 