Wednesday, 9/25

CROSSFIT

Metcon (Weight)

Every 4min. x 5 Rounds:
500m Row
5 Deadlifts @75-80% of your 1RM

Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES. 5 touch and go. Choose the right weight and this is nasty.

Be sure to get that row done between 1:45-1:50 for men and 2:00-2:10 for women. Or something that is challenging, yet repeatable. Should not fall off more than 5sec.

Accessory Work

Metcon (No Measure)

A fun Ab piece I want everyone to do!

3 Rounds:
1 Min Plank Hold
Immediately into;
20 Russian Twists with 30/20lb DB
Immediately into;
10 Barbell Sit-Ups 45/35lb.
--Rest 1min. --

Barbell Sit-Up Demo:
https://www.youtube.com/watch?v=6gGFnXo_BQ0

SWEAT!

Metcon (No Measure)

0-5min.
1 Round:
400m Run
500m Row

5-10min.
21-15-9
DB Deadlifts 70/50s
Box Jumps 24/20"

10-15min.
1 Round:
400m Run
500m Row

15-20min.
Max Wall Balls 20lb/14
*What Can You Get

25-30min.
1 Round:
400m Run
500m Row

Nasty one! But, it is short and sweet. Let's finish today's session with some partner planks.

3-4 Rounds:
- 1min. On x 1min. Off
- 45/25lb plate or more
-Getting good at this? Maybe try 90sec?


Freddy HansenComment