CrossFit and Personal Training

From whiteboard to the end of the gym::

• Side shuffle there, do 10 squats
• Side shuffle back, do 10 push ups
• Jog there, do 10 lunges
• Jog back
• Sprint there and back twice

Repeat once

Then grab a bar, take 10 mins and warm up the front squat, push press and thruster.

From 0:00 – 5:00:

• Establish a 1-Rep Heavy Front Squat

From 5:00 – 10:00:

• Establish a 1-Rep Heavy Push Press

From 10:00 – 15:00

• Establish a 1-Rep Heavy Thruster

** all taken from the rack

** record all lifts

Alternating EMOM x 10 (5 Rounds):

• Even Minutes – 5 Thrusters
• Odd Minutes – 200 m Run (scale: 250m row if injured)

** Start with between 50-60% of your heavy thruster for the day and aim to climb in weight each round. Take these from the ground.

3 Sets:

• 10 Unilateral Strict Presses (each side w db)
• 15 Romanian Deadlifts – with bar, heavy enough to go ub
• 20 Hollow Rocks
• 25 Glute Bridges

• Roll T spine and quads, adding 2 min pigeon per side and tactical frogs