Athletes: Nicole L. and Autumn S.

Monday

CrossFit:

Warm-up:
3 x for Quality of:
25 Hard Pulls on Rower
5 Inch Worm to Cobras
10 Grasshoppers w/ 1 sec pause (forearm contact with shin), single count
10 Bent Knee Trunk Twist lying on back

Strength:
Final Heavy week – Back Squat 4 x 3 @ 70% w/ 3 second pause at Rock bottom, level loads across

Target 10 pound increase weekly

WOD:
Complete as many reps as possible in 8 minutes of:
135/95 deadlifts, 10 reps
15 box jumps, 24/20 inch box
185/135. deadlifts, 15 reps
15 box jumps, 24/20
225/155. deadlifts, 20 reps
15 box jumps, 24/20
275/185. deadlifts, 25 reps
15 box jumps, 24/20
315/205. deadlifts, 30 reps
15 box jumps, 24/20
365/225. deadlifts, 35 reps
15 box jumps, 24/20

Warm down:
Walk 400 meters
2 minute Side Plank, 1 min each side
4 minutes Pigeon Stretch, 2 min each side (this is total time so alternate if necessary)

BaseFit:

Warm-up:
Same as CrossFit

WOD:
20 minute AMRAP of:
5 Pull-ups
10 Russian KB Swings
14 Walking Lunge Steps
20 Russian Twist w/ Medball

Warm down:
Same as CrossFit

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

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