Monday, 7/29

CROSSFIT

Weightlifting

Back Squat (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That's a good thing though don't worry :)

SQUAT CYCLES are probably the most important thing that we do in this gym and that we can do in our lives actually.

Deadlift cycles are equally important if you can't squat... Point being, if you miss a day, try and make it up before next week hits. I don't care if it's at 24 hour fitness, your garage, or even after a workout you already did. Those strength gains will help you live longer, healthier lives. Your body will thank you, trust me.


Metcon

Ballin (AMRAP - Rounds and Reps)

18min. AMRAP:
7 Cal Assault Bike Or Row Or 50m Run
7 Power Clean and Jerks 135/95
7 Wall Balls 30/20lb

*If you get 8 Rounds you can stop early and record your time :)

SWEAT!

Metcon (No Measure)

2 min EMOM:
:40 sec Side Plank Hold

5 min AMRAP:
18 Cal Row
18 Burpees
18 OHS 75/55

2 min EMOM:
:40 sec Plank Hold

5 min AMRAP:
15 Cal Row
15 Burpees
15 SDHP 75/55

2 min EMOM:
:40 sec Side Plank

5 min AMRAP:
12 Cal Row
12 Burpees
12 OHS 75/55

2 min EMOM:
:40 sec Plank Hold

5 min AMRAP:
9 Cal Row
9 Burpees
9 SDHP 75/55

2 min EMOM:
:40 sec Side Plank Hold

*1 min after each AMRAP only. Each workout starts with the plank EMOM and then goes right into the amrap.

Cashout:
100 Russian Twists with 5lb plate (L+R=1)

If you cannot overhead squat, you may do overhead lunges with a plate.

Freddy HansenComment