Monday 10/9

Great Woods CrossFit – CrossFit

Warm-up

500 Meter Row (5 second recovery on every pull), then…

2 Rounds of:

10 KB Goblet Squats

5 Push Ups to Inch Worm

10 Kettlebell Swings

10 Grasshoppers

10 KB Push Press (5 reps each side)

Strength & Accessory

Fitness

Four sets of:

Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Push-Ups x 10-15 reps @ 2011

Rest 45 seconds

Kettlebell Swings x 15-20 reps

Rest 45 seconds

Supine Leg Lowering x 10-15 reps @ 3011

(lower back remains in contact with the floor)

Rest 45 seconds

Performance

Three sets of:

Deadlift x 5 reps

Immediately followed by:

Kettlebell Swings x 10-15 reps

(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)

Rest 3 minutes

Deadlift

Metcon

Fitn: Metcon (Time)

Three rounds for time of:

500 Meter Row

10 Barbell or Dumbbell Thrusters

10 Burpees

Rest 3 minutes

Perf: Metcon (3 Rounds for time)

Three sets for times of:

500 Meter Row

5 Thrusters, 135/95 lbs (Rx+155/105 lbs)

10 Burpees Over the Barbell

Rest 3 minutes