6pm at gym on Monday night.
Thursday/Friday
CrossFit
SMART Goal Work:
EMOM X 10 of:
Odd minutes = 10 Toes to Bar
Even minutes = SMART Goal Work
WOD:
18 minute running clock:
12 minute AMRAP of:
5 Handstand Push-ups
7 Power Cleans, 135/95
9 Wall Balls
At the 12 minute mark, you have 6 minutes to establish a 1RM Thruster from the floor (start with an empty barbell)
Optional Accessory Work:
3 sets NOT for time of:
15 Reverse Snow Angels
20 Reverse Hypers
25 Russian Twists w/ KB
BaseFit
WOD:
3 rounds for Reps of:
1 minute of Box Jumps, 24/20
1 minute of DB Snatch, alternating
1 minute of Jumping Lunges
1 minute of Push-ups
1 minute of Goblet Squats
1 minute Rest
MWOD:
200m jog
2 min right calf stretch
200m jog
2 min left calf stretch
Foam roll:
Lumbar sequence
Abdominal drill
Postural correction-squat
Hip distraction: 3 directions
Psoas smash with flossing
Couch stretch
Shoulder ER PVC stretch
Sleeper stretch
Barbell WOD:
A)
Front Squat 5-5-5 @ 40/50/60 % of 1RM*
*always use 90% of actual
NO failure today it’s a deload week
+ as many reps as possible until failure; note reps and weight
B)
Bulgarian Split Squats 3 X 12, each side (add weights)
C)
High Box Jumps, 3 X 5 (no bounding – go for max height without have to hesitate, may step into it for stretch reflex)
D)
3 X 30 Cossack Squats w/ KB in hand (15 ea/sd)
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2016
