Athlete: Liam F.

Monday

Daily Schedule

Register for The 2015 Reebok CrossFit Open here

CrossFit:

Warm-up:
Jog 600 meters, then:
2 x for Quality of:
10 Barbell Good Mornings (glutes)
10 Plough to Sit & Reach
10 Cossack Squat (2 count)

Strength:
Build to a 3RM Deadlift, then perform 1 drop set of 5 reps and 45 pounds less than your 3RM

WOD:
AMRAP in 17 minutes of:
40 Burpees
30 Snatch, 75/45 pounds
30 Burpees
30 Snatch, 135/75 pounds
20 Burpees
30 Snatch 165/100 pounds
10 Burpees
210/120 pound Snatch AMRep

• one bar, must have clips, must change your own weight; Burpees are to a 6″ target

Warm down:
Walk 400 meters
50 reps of Abs (your choice)
4 minutes of Couch Stretch (2 mins each side)

BaseFit:

Warm-up:
Same as CrossFit

WOD:
5 minutes of “Cindy”
5 minutes Rest
4 minutes of Row/Airdyne max cals
4 minutes of Rest
3 minutes of KBS
3 minutes of Rest
2 minutes of Wall Balls
2 minutes of Rest
1 minute of Pull-ups

Warm down:
Same as CrossFit

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

© copyright Powered By WW, LLC 2015