Monday, 10/7

CROSSFIT

Weightlifting

Back Rack Lunge

5 Reps on each leg (10 total)

immediately into;

5 Lateral Barbell Lunges on each leg (You should know how much you can do by now. Try going heavier than usual.)

Rest 90sec. Between Sets. Shoot for 4-5 Sets in a 18min. Window.

** This is our 2 week unilateral program before we hop back onto another cycle. I am going try as hard as I can to guess the movements for the Friday Open Workouts, but there is always a possibility of overlapping movements each week going into friday. For now, Let's get our engines primed and go HARD on these metcons so you're ready for the suck coming on those :)

Metcon (AMRAP - Rounds and Reps)

15min. AMRAP:
8 Pull-Ups
10 DB Hang Clean and Jerks (5ea. arm) 50/35lb.
14/12 Cal Row

This is a version of 18.1 from last year but 5min. shorter. Work on being better then last year. Faster pace, more efficient reps. LEGIT reps also.

*RX+ is CTB pull-ups.
*RX++ is 70/50lb. DB for 8 reps

SWEAT!

Metcon (No Measure)

Every 3min. X 5 Rounds:
15/12 Cal Assault Bike
15 Pull-Ups
Max Barbell OHS in remaining time (Goal: 15+)

Rest 4min.

Every 3min. X 5 Rounds:
200m Row
15 Wall Balls 20/14lb.
Max Barbell Front Rack Lunges in remaining time (Goal: 14+)*Be sure to leave yourself a little time before starting the next round on each EMOM. Try to save about 30sec. to recharge. If you can handle no rest though, by all means, HIT IT!

Metcon (No Measure)

Extra credit if you have time:

5 Sets:
10 Hanging Leg Raises (Keep your knees locked and legs straight)
immediately into;
10 Heavy Plate Sit-Ups 35/25lb+
Rest 60sec. Between Rounds

Freddy HansenComment