Tuesday 06-14-2016

9
Aug

Tuesday 06-14-2016

CrossFit

Warm-up

Foam Roll-shoulders, upper back, biceps
PVC dislocates

Lift
“Life”

Five sets:

Barbell Strict Press x 6-8 reps
Rest 45 seconds

Supine Single-Leg Hip Bridge x 8 reps each leg
Rest 45 seconds

“Fitness’

EMOM x 8 minutes

Strict Press x 1 rep
Loads/set (%1RM): 55, 65, 70, 75, 80, 85, 90, 95

Rest 2 minutes

Every 2 minutes x 6 minutes (3 sets) of:
Strict Press x 1 rep @ 95% 1RM

Metcon

“Life”

10 minute AMRAP:

3 L-seated DB press (25/15)
6 Stationary dips on box
9 Push-ups

“Fitness”

“JT”  21,15,9 reps for time of:

Handstand Push-ups
Ring Dips
Push-ups

Accessory
Partner GHR 3 sets x 6 reps
Weighted Plank Hold 3 sets × 60 seconds
Arch Rocks 3 sets x 15 reps

CrossFit Core

Plank Progression

Plank hold at highest progression level (cut-off 2 mins)

Warm-up

12 minute EMOM

Min 1: 2 wall walks

Min 2: 100 m run

Min 3: 10 seated double leg raises (20 single)

Min 4: 20 goblet squats (24/16)

MetCon

12 minute AMRAP

“Comp” (155/115) & “Fitness” (135/95)

15 Deadlifts

10 Front Squats

5 Hanging Leg Raises

“Life” (95/65)

15 Deadlifts

10 Front Squats

10 V-ups

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