Friday 07-15-2016

9
Aug

Friday 07-15-2016

CrossFit

Warm-Up

Foam Roll (Quads & Hamstrings)

2 Rounds of: 10 Supermen/3 Inch Worms/10 Back Squats with Bar

Lift

Back Squats

“Life”

Every 3 minutes x 15 minutes: 8 reps

“Fitness”

Every 2 minutes x 16 minutes

5@55%/5@65%/3@75%/2@85%/2@90%/1@95%/2@90%/1@90%

Metcon

“Life”

3RFT:  10 Goblet Squats/15 Box Jumps or Step Ups/20 Alt. Reverse Lunges with Kettlebells

“Fitness”

3RFT:  10 Hang Squat Cleans(155/105)/10 Alt. Front-Racked Reverse Lunges (155/105)

Accessory

3 sets of:  8-10 Incline DB Press/10 Incline DB Row/10 Ab Wheel Rollouts

CrossFit Core

Warm-Up

Every 3 minutes x 9 minutes:

40 Elbow Jacks

10 Goblet Squats (24/16)

20 Hand Plank Crossed Knee to Elbow (total)

5 Tuck-Up V-Ups

1 Russian Leg Raise

Lift

6 Sets of 3 Front Squats @ 70% 1RM or 5% higher than last week (Tempo: 42X1); RI: 90 sec

Metcon

In teams of 2, complete the following:

60 Cal Bike (comp)/Row (total)

21 Ab Wheel Roll Outs (each, synchronous)

50 Cal Bike(comp)/Row (total)

15 Ab Wheel Roll Outs (each, synchronous)

40 Cal Bike(comp)/Row (total)

9 Ab Wheel Roll Outs (each, synchronous)

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