CrossFit and Personal Training

From whiteboard to the end of the gym::

3 Rounds

• Side shuffle there, do 10 squats
• Side shuffle back, do 10 leg swings (front to back & side to side)
• Jog there, Jog backwards back
• 5 Ring Rows

Part 1: STRICT PULL-UPS

• One attempt for max repetitions.

Athletes are allowed to hang from the bar for as long as they would like (it does not need to be consecutive motion).

** scale modification – use a band.  Record the band you use and make an attempt at a max set.

Part 2: BACK SQUAT

• 15-Rep Test

Taken from the rack, establish a 15-rep back squat for the day. This will be the third and final 15-rep test.

7 min AMRAP:

• Clean and Jerks (155/105)

*On The Minute – 7 Heavy Wall balls (30/20–>10/9’ target)

This workout will start with the wall balls. At the call of 3-2-1 Go, the athlete completes 7 heavy wall ball repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell. Score is total clean and jerks at the end of the 7:00 cap (don’t count the wall ball repetitions towards the total).

3 Sets:

• 10 KB Suitcase Deadlifts, each side
• 20 GHD Sit-Ups (try the GHD today – ask your coach on how to use this apparatus)

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