09/03/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
+
Coaches Choice Dynamic Warm Up

Weightlifting

Push Jerk (3 x 5 @ 70% of Push Press 1RM)

Deadlift (3 x 5 @ 70%)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
If doing singles, 3x as many
ie. 50=150, 40=120…

Mobility

:90 Psoas/QL Smash with Lax Ball
Per Side

09/02/2014

Main – CrossFit

Warm-up

(No Measure)

200m
+
4:00 Moderate
10 Scap Push Ups
10 Rocking Sumo Squats
10 Bridge Drills

Gymnastics

Slam Ball Reverse Toss (200m (30/20))

Weightlifting

Power Clean (4 x 5 UB (50% of 1RM))

:90 rest btw sets

Metcon

Metcon (AMRAP – Reps)

:20 Max Slam Balls (30/20)
1:00 Rest
:20 Max Row (for calls)
1:00 Rest
:20 Max Burpees
x 5

Cool Down

1:00 Russian Baby Maker Holds
:30 Rest
x 2