Wednesday
CrossFit:
Warm-up: 3 rounds for Quality of:
200 meter Jog
12 Core stabilizers (plank variation) w/ 2 sec pause
10 Scapula Retractions
10 Plough to Sit-n-reach
Mobility prep: Partner Front Rack stretch
Skill: Every 2 minutes for 5 rounds:
3 Position Clean (Floor/Above Knee/Hi-Hang)
Rounds 1-2 @ 65%
Rounds 3-5 @ 70%
*complex style, all full squat cleans
Strength: 10 minutes to build up to a 3RM Front Squat
*legs and front rack will be warmed up from Skill. Build up quickly
WOD: 3 rounds for time and reps of:
400 meter Run
Max rep Pull-ups
*this WOD has a 10 minute time cap
**score is time and total amount of pull-ups
BaseFit:
WOD: 30 minute running clock:
5 minutes to Run 800 meters
Max KB Swings
5 minutes to Run 800 meters
Max KB Goblet Squats
5 minutes to Run 800 meters
Max Push-ups
5 minutes to Run 600 meters
Max KB Swings
5 minutes to Run 600 meters
Max KB Goblet Squat
5 minutes to Run 600 meters
Max Push-ups
*score is total amount of reps achieved
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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