Thursday 11/30
Great Woods CrossFit – CrossFit
Warm-up
1000 Meter Row @50-75% effort (focus on getting long strides each rep and slow recovery), then..
FITNESS
2 Rounds of:
20 PVC Around the Worlds (10 each direction)
20 Banded Leg Curls
30 sec Plank
PERFORMANCE:
20 PVC Passthroughs
10 Bulgarian Split Squats (each leg)
10 Shoulder Press (from rack)
10 PVC Passthroughs
5 Bulgarian Split Squats (each leg)
5 Shoulder Press (from split jerk position)
Strength & Accessory
Fitness
Alternate every 2 minutes for 18 minutes (3 sets), between:
1. Single Arm Dumbbell Press x 8-10 reps each arm
2. Supine Med Ball Curls x 12 reps
3. Barbell Roll-Outs x 10-15 reps
Performance
Every 2 minutes for 20 minutes (10 sets), perform:
1 Push Press + 1 Push Jerk + 1 Split Jerk
Push Press + Push Jerk + Split Jerk
Metcon
Fitn: Metcon (3 Rounds for reps)
Complete three sets for max calories/reps of:
1 Minute of Rowing or Assault Bike (for max calories)
Rest 1 Minute
1 Minute of Dumbbell Push Press
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute
Perf: Metcon (3 Rounds for reps)
Complete three sets for max calories/reps of:
1 Minute of Rowing or Assault Bike (for max calories)
Rest 1 Minute
1 Minute of Shoulder to Overhead, 95/65 lbs
Rest 1 Minute
1 Minute of Bar Facing Burpees
Rest 1 Minute