CrossFit and Personal Training

• Row/bike/ski for 2 mins

4 Rounds:

• 2 burpees
• 4 squats
• 6 ring rows
• 8 jumping jacks

Benchmark testing this week.

Choose from one of the following tests, with the first being ring muscle-ups, and the second being strict C2B pull-ups (banded as required).

Option A

• AMRAP 2:00 – Ring Muscle-Ups

Rest 1:00

• AMRAP 1:00 – Ring Muscle-Ups

Rest :30s

• AMRAP :30s – Ring Muscle-Ups

Option B

• AMRAP 2:00 – Strict C2B Pull-Ups (banded, if necessary **record the band used)

Rest 1:00

• AMRAP 1:00 – Strict C2B Pull-Ups

Rest :30s

• AMRAP :30s – Strict C2B Pull-Ups

5 min AMRAP:

• 15/12 Calorie Row
• 15 Power Snatches (95/65)
• 12/9 Calorie Row
• 12 Power Snatches (95/65)
• 9/7 Calorie Row
• 9 Power Snatches (95/65)

Rest 5:00

5 min AMRAP:

• 60 Double Unders
• 15 Power Clean and Jerks (95/65)
• 40 DU
• 12 Power Clean and Jerks (95/65)
• 20 DU
• 9 Power Clean and Jerks (95/65)

d) Finish with:

• Crossover Symmetry – Iron Scap protocol

Plus

3 rounds of:

• :30 secs wall stretch
• :30 secs banded lat distraction

Every 30 seconds, for 3 minutes (3 sets) of:

• Interval 1 – Pull-Up Negative x 4 reps @ 40A1
• Interval 2 – Lat Insertion Pull-Up x 8 reps @ 1010

*Keep your elbows pulling to the sides and away from your body (laterally).

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:

• Interval 1 – Jumping Pull-Ups x 20 reps
• Interval 2 – Chest-To-Bar Diagonal Hold x 30 seconds

THEN:

Every minute, on the minute, for 4 minutes (2 sets) of:

• Interval 1 – L-Sit Lifts on Box x 20 reps
• Interval 2 – Seated Piked Single Leg Lifts x 40 reps (20 reps each leg)

Followed by. . .

• For 60 seconds, perform one set of: Flutter Kicks on Box x max reps

f) POST-WOD RECOVERY:

• Roll quads, adductors, T Spine plus couch stretch, plus 1 min of calf stretch per leg