Athlete: Manny B. works hard every time he’s in the gym. It’s paying off, too. He just finished the nutrition challenge and showed an increase in lean mass and a decrease in body fat.

Thursday

CrossFit:

Warm-up:
3 x for Quality of:
Run 200 meters
8 Hollow to Superman
6 Wall Angels
8 Worlds Greatest Stretch
6 Tall Jerks w/ empty barbell

Strength:
Split Jerk 5 x 2, same loads across —> add 10/5 pounds from last week, if you were successful (last week was 80%)

WOD:
10 one minute rounds of:
3 Deadlifts, 315/205 pounds
6 Toes to Bar
9 Push-ups (feet on Rogue block)
Max Double Unders in remaining time
– rest 1 minute after each round

Mobility:
4 minutes (2 each side) of an exercise from the posters that you haven’t performed before

BaseFit:

Warm-up:
Same as CrossFit

WOD:
3 rounds of:
Run 100 meters
10 Burpee plate jumps
Run 100 meters
20 Alternating DB Snatch
Run 100 meters
30 OH Walking Lunges, 45/25 pounds
Run 100 meters
40 Jumping Jacks

Warm down:
50 Windshield Wipers

Mobility WOD:

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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