CrossFit and Personal Training

From whiteboard to the end of the gym::

• Jog there, do 10 squats
• Slow bear crawl back
• Jog there, do 10 lunges
• Crab walk forwards – half way back
• Burpee broad jump the rest of the way back

Repeat once

Part #1 – Strict Handstand Push up work

• 7 Unbroken Sets of 30% of Max Strict HSPU

Rest 1:30-2:00 between sets

• If we do not yet have strict handstand push ups, complete seated dumbbell strict presses to build to pressing strength.
• Complete 7 sets of 7 unbroken repetitions (you choose weight, and free to climb), seated on the floor with legs extended out in front of you.

Part #2 – Midline

Alternating Tabata (8 Sets of :20s on / :10s off)

• Hollow Rocks
• Superman Rocks

** Do :20s of Hollow rocks, turn over during the :10s break and into :20s of superman rocks, etc…

Part #1 – in a 5:00 Window…

• 7 Rounds of “The Chief” (115/80)
• Max Double Unders in Time Remaining

Rest 5:00

Part #2 – in a 5:00 Window…

• 6 Rounds of “The Chief” (135/95)
• Max DU  in Time Remaining

Rest 5:00

Part #3 – in a 5:00 Window…

• 5 Rounds of “The Chief” (155/105)
• Max DU in Time Remaining

** 1 Round of “The Chief” is 3 Power Cleans, 6 Push ups, 9 Air Squats

Grip Strength work….

Choices:

1. Pinch 3 10lb plates together in each hand and walk 4 lengths of gym
2. Farmer carries – heavy kb, db or load up farmer handles – walk 10 lengths of gym
3. Accumulate 2 mins of hanging from a rope or a towel hung over a bar