From left to right: Brittany S., Manny B., Chris O. and Bonnie L. worked together to represent Team CrownTown with a 3rd place finish in the fun division at the Kinnick Battle.
Monday
CrossFit
Strength:
Every 2:30 x 5 sets perform:
2 Front Squats + 1 Split Jerk
• Deload Week use 70% of 1RM Clean & Jerk for all sets. Speed and footwork is the focal point
WOD:
With a 30 minute running clock:
0-10:00
50 Thrusters, 115/75 pounds
EMOM until finished do 5 Burpees
10:00-20:00
50 Wall Balls, 20/14 pounds at 10’/9′
EMOM until finished do 5 Toes to Bar
20:00-30:00
50 Kettlebell Swings, Red/Green
EMOM until finished 12/10 HR Push-ups
• all three workouts start with the EMOM portion. They will be scored as three separate workouts. If needed, scale the EMOM work to a rep number that gives you the ability to finish the 50 reps with some rest before the next part. This workout is designed for you to go hard to finish as quickly as possible, then rest to be able to recover before the next part. It should not be 30 minutes of continuous effort
Warm down:
6 minutes of light cardio (you choose modality)
3 x superset of:
DB Bicep Curls
DB OH Tricep Extension
BaseFit
WOD:
5 rounds of:
20 A-squats
10 Push-ups w/ feet on Rogue block
Rest 2 minutes
5 rounds of:
10 DB Snatch, alternating
10 V-ups
Rest 2 minutes
5 rounds of:
200 meter Run
20 DB One Arm Push Press, 10 each arm
10 Supermen
Rest 2 minutes
100 Double Unders
Warm down:
Same as CrossFit
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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