CrossFit and Personal Training

CrossFit and Personal Training

Dec 29, 2017

a) WARM UP:

3 Rounds

10 air squats
10 lunges total
10 push ups
10 glute bridges

b) STRENGTH:

7 Sets: E2MOM Pausing Front Squat + Front Squat

**2 Second Pause in Bottom

Set #1 – 60% of 1RM Front Squat
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Set #5 – 76%
Set #6 – 80%
Set #7 – 84%

c) WOD:

For Time:

70 Calorie Row
60 Dumbbell Snatches (50/35)
45 Bar Facing Burpees
30 Thrusters (115/80)

d) MIDLINE – accessory work:

3 rounds:

:30 sec hollow hold
:30 sec left side plank
:30 sec right side plank
:30 sec front plank

Rest 1:00

e) POST-WOD RECOVERY:

Pigeon pose and couch stretch – 2 mins per side
Roll calves/achilles

glennstake

December 28, 2017

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