CrossFit and Personal Training

3 Rounds:

• 5 burpees
• 5 jumping jacks
• 5 sit ups
• :20s wall stretch

Then, grab a bar to warm up the jerk by doing:

• 5 strict presses
• 5 push jerks
• 5 split jerks

E1.5MOM Split Jerk – Build to a Heavy Single for the Day (from the rack)

• Set #1 – 3 Reps @ 40% of 1RM Split Jerk
• Set #2 – 3 Reps @ 45%
• Set #3 – 2 Reps @ 50%
• Set #4 – 2 Reps @ 55%
• Set #5 – 1 Rep @ 60%
• Set #6 – 1 Rep @ 65%
• Take up to an additional (5) singles to build to our heavy for the day.

Part 1: 2 Sets, Not for Time:

• 10 Barbell Rollouts / evil wheels
• 1 length of gym Overhead Kettlebell Walk, each side
• 30 Seated Low Banded Rows (https://www.youtube.com/watch?v=wiyVfcpY34o&width=640&height=480)

Rest as needed between sets.

Part 2: 800m Double KB/db walk

• 1st 100m –  Both KB/db’s in Farmers Carry (at sides)
• 2nd 100m – Both KB/db’s in Front Rack Position
• 3rd 100m – Left Arm Front Rack, Right Arm Farmers Carry
• 4th 100m – Left Arm Farmers Carry, Right Arm Front Rack

Repeat that twice for 800 meters total.

** Rest as needed throughout, but aim to make the 100 meters sets unbroken if possible.

• Build to a Moderate Set of 5 Repetitions: Romanian Deadlift
• Build to a Moderate Set of 7 Repetitions: Sumo Deadlift
• Build to a Moderate Set of 9 Repetitions: Deadlift

• Hamstring, calves and lats rolling
• Couch stretch
• Calf stretch