Athlete: Paige F.
Thursday
CrossFit:
Warm-up: EMOM x 12 of:
Min 1 = 200 meter Run
Min 2 = Freestanding HS Hold practice
Min 3 = 8 Strict Toes to Bar
Strength: Front Squat 5 x 2 w/ 3 second pause at rock bottom
*build up quickly and use the same weight across all 5 sets; 2 minutes rest between sets
WOD: “Death by”
Muscle-ups —> modification is Ring Dips
Immediately after failing:
Hang Squat Cleans, 135/95 pounds
Immediately after failing:
Deadlifts, 275/185 pounds
BaseFit:
WOD: 5 rounds each for time of:
Run 400 meters
20 KB Swings
15 KB Goblet Squats
10 HR Push-ups
*rest 2 minutes after each round; keep track of splits and stay consistent
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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