Monday 10/2

Great Woods CrossFit – CrossFit

Mobility

2 Rounds of:

PVC Passthroughs x 15 reps

Skin the Cat Stretch x 30-45 seconds

Warm-up

2 Rounds of:

Row 15 Calories

Behind the Neck Strict Press x 5 reps

Behind the Neck Push Press x 5 reps

Stiff Legged Deadlifts x 10 reps

Strength & Accessory

Fitness

Four sets of:

Dumbbell or Barbell Push Press x 8-10 reps

Rest 45 seconds

Kettlebell Swings x 20 reps

Rest 45 seconds

Supinated-Grip Pull-Ups x 5-7 reps

Rest 45 seconds

Performance

Four sets of:

Push Press x 4-5 reps (First set @ approx 75% of 1-RM on 9/20)

Rest 2 minutes

Clean Pulls x 3 reps @ 100%+ of 1-RM Clean

(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)

Rest 2 minutes

Push Press

Clean Pull

Metcon

Metcon (5 Rounds for reps)

Five sets for max calories/reps of:

30 seconds of Rowing (for max calories)

30 seconds of Rest

60 seconds of Burpees (for max reps)

Rest 2 minutes

Score for each set is combined calories & burpees