Wednesday
CrossFit:
Warm-up: 3 rounds NOT for time of:
8 Empty Barbell Good Mornings
8 PVC Pass Thrus (w/ 5 pound plate lying face down)
8 Upside down KB Strict Press
4 Bar Pull Overs —> mod Skin the Cat —> mod Strict T2B
Strength: Every 2 minutes x 5 rounds:
1 Push Jerk + 1 Split Jerk
*must pause for a 2 count in all Dip Positions and all Receiving Positions; build up in weight before timer to ensure all five rounds are working sets —> you may adjust loads throughout
WOD: Every 5 minutes x 4 rounds (20 minutes)
5 Power Clean & Push Jerks, 155/105 pounds
10 Handstand Push-ups
15 Box Jumps, 24/20 inch box
200 meter Run
*keep track of splits and stay consistent
BaseFit:
Warm-up: Jog 600 meters, then CrownTown Foam Roll Sequence, 3 x Russian Swings/Scap Retractions (8 reps each)
WOD: For time:
Run 1,200 meters
64 KB Swings
36 Pull-ups
Run 800 meters
42 KB Swings
24 Pull-ups
Run 400 meters
21 KB Swings
12 Pull-ups
*this WOD has a 45 minute cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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