Thursday 10/19

Great Woods CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes of Continuos Cardio (Row, Run, Bike or Combo)

-then-

20 Toy Soldiers (Keep both legs locked out, NO KNEE BEND)

10 Walking Inch Worms

10 Sit-Ups (feet flat on floor)

10 Push-Ups

20 Lunge w/ Twist (keeping back leg straight)

Strength & Accessory

Fitness

Three sets of:

Dumbbell Death March x 20 steps @ 2011

Rest 45 seconds

Tempo Push-Ups x 10-15 reps @ 2111

Rest 45 seconds

Russian Step-Ups x 10 reps per leg

Rest 45 seconds

Feet Elevated Front Plank x 30-45 seconds

Rest 45 seconds

Performance

Five sets of:

Deadlift x 3 reps (heavier than last week; possibly work up to a 3-RM)

Rest 20 seconds

Tempo Ring Dips x Max Reps @ 2111

(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)

Rest 2-3 minutes

Deadlift

Metcon

Fitn: Metcon (Time)

For time:

Run 800 Meters

Row 1000 Meters

Run 800 Meters

Perf: Metcon (Time)

For time:

40/30 Calories on Assault Bike

800 Meter Run

1000 Meter Row