Athlete: Bri W. mid Muscle-up
Wednesday
CrossFit
Strength:
Push Press 5-5-5
• deload week – use 40%/50%/60% of 90% of your 1RM for the above sets. No weight belts, no weightlifting shoes, no knee sleeves, no wrist wraps, no failure set and no build up sets
WOD:
For time:
30 Handstand Push-ups
60 Chest to Bar Pull-ups
90 Kettlebell Swings, Red/Green
Optional Accessory Work:
3 x 15 supersets of:
GHDSU
Reverse Snow Angels, weighted, if possible
BaseFit
WOD:
10 minute AMRAP of:
1 Push-up
1 Burpee
1 Air Squat
1 Box Jump Over
Rest 5 minutes, then:
10 minute AMRAP of:
1 Knees to Elbow
1 Toes to Bar
1 Pull-up
5 DB Strict Press
*no bands for pull-ups, it will defeat the purpose of the workout, so if you don’t have pull-ups do Jumping Pull-ups by setting up a Rogue block slightly behind the centerline of the bar and dangle your feet in front to perform the K2E and T2B, then put feet on box and do Pull-up
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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