CrossFit and Personal Training

CrossFit and Personal Training

June 30, 2017

a) WARM UP:

To the end of the gym:

Lunge half way there, inch worm the rest of the way there
High knees back
Butt kickers there
Run back

Repeat

Finish with 10 squats

b) STRENGTH:

E1.5MOM – Pausing Squat Clean – 3 seconds hold at each position

First Pause – 3 Inches off the floor (bar is just past mid shin)

Second Pause – Catch Position (bottom of front squat)

Set #1 – 1 Rep 50% of 1RM Clean
Set #2 – 1 Rep 53%
Set #3 – 1 Rep 56%
Set #4 – 1 Rep 59%
Set #5 – 1 Rep 62%
Set #6 – 1 Rep 65%
Set #7 – 1 Rep 68%
Set #8 – 1 Rep 71%
Set #9 – 1 Rep 71%
Set #10 – 1 Rep 71%

c) WOD:

5 Rounds:

10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

d) ACCESSORY WORK:

Work on Double Unders for 5 mins. If you can do 50 UB consistently already, start working on Triple Unders.

e) POST-WOD RECOVERY:

Pigeon pose – 2 mins per side
Smash calves/achilles

glennstake

%d bloggers like this: