CrossFit and Personal Training

3 Rounds:

• 5 tempo air squats – lower and hold bottom position actively for 10 seconds
• 20 mountain climbers
• 10 empty bar deadlifts
• 5 ring rows

Option A – Athletes working on building their Ring Muscle-Up capacity.

Option B – Athletes working towards consistent MU’s or their first.

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Option A – Ring Muscle-Ups: Based on MU Benchmark Total (2:00 on/1:00 rest/:30 on)

4 Rounds:

• 22% of benchmark total Ring Muscle-Ups
• 15 Sit Ups
• 5 Deadlifts

Rest 2:00

** Athlete’s choice on deadlift weight, building to a five rep heavy touch and go set across the four rounds. Aim to start in the area of 60-65% of your estimated/current 1RM, increasing by roughly 5% on each round. It is a heavy load today, but not seeking an all-time 5RM.

Option B – Gymnastic Strengthening

4 Rounds:

• Max Strict Ring Dips in :30s
• 15 Sit Ups
• 5 Deadlifts

Rest 2:00

* Choose a band tension that allows, with sound technique, somewhere around 5 repetitions for the dips.

18 min AMRAP:

Kerry’s Deck of FUN!

• Hearts = hollow rocks
• Diamonds = burpees
• Spades = air squats
• Clubs = push ups

Numbers:

• 1-10 Number of reps
• Face cards = 11
• Ace = 12
• Joker = 5 reps of each exercise

• 10 mins of conversational pace

• Roll quads, adductors, T Spine plus couch stretch