Monday 7/10

Great Woods CrossFit – CrossFit

Mobility

Banded Pec x 60 secs

Banded Overhead Lat 30 secs/side

Banded Ankle Dorsiflexion x 60 secs/side

-then-

3 Rounds of:

10 Slow PVC Passthroughs

10 Scap Pull-Ups

Strength & Accessory

Fitness

Four sets of:

Russian Dumbbell Step-Ups x 10 reps each leg

Rest 60 seconds

Negative Pull Ups x 5 reps (come down as slowly as possible)

Rest 60 seconds

Front Plank x Max Effort

Rest 60 seconds

Performance

Every 3 minutes, for 15 minutes (5 sets):

Back Squat

Set 1 – 4 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – 2 reps @ 85%

Set 4 – 1 rep @ 90%

Set 5 – 1 rep @ 90-95%

Set 6 – 1 rep @ 100%+ **

**(Optional: Only if previous lifts felt good)

Back Squat

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Against a three-minute running clock, complete as many rounds and reps as possible of:

10 Strict Pull-Ups

20 Push-Ups

30 Sit-Ups

40 Air Squats

Perf: Metcon (AMRAP – Rounds and Reps)

Against a three-minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

At the end of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will continue the next set where you left off.