Monday, 7/15

CROSSFIT

Weightlifting

Back Rack Lunge

18min. Window...
4-5 Sets:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.

*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.

Metcon (AMRAP - Rounds and Reps)

5min. AMRAP:
5 Pull-Ups
10 Front Squats 95/65
5 Pull-Ups
10 Push Press 95/65

Rest 1min.

Repeat 3 times. Start where you left off each time. Score is total rounds.

3 RX Plus Options:
1.) 115/75lb.
2.) 3 Muscle Ups each time instead of 5 pull-ups
3.) Both combined

*In between Strength cycles, I typically program these single leg pieces for a week or 2. Go heavy and controlled. Focus on having equal strength in each leg and using the proper muscles.

SWEAT!

Metcon (No Measure)

21 min EMOM:
Min 1: 15/12 cal bike
Min 2: 60 Double Unders
Min 3: 7 Devil Press 35/25s

Rest 3 min.

3 rounds: (Time CAP: 15 min.)
200m run
30 Russian Swings 70/53
200m run
15 Toes to bar

RX+ on part 1 is 5 Devil Press with 50/35s


Freddy HansenComment