Heavy Day

Great Woods CrossFit – CrossFit

Warm-up

Strength & Accessory

Mobility

1. Loaded Overhead Lat Stretch x 15-20 reps

2. Hip Hinge Hamstring x 10 reps each leg

3. PVC Passthrough x 20 reps

4. Wall Angels x 10-12 reps

Fitness

Four sets of:

Barbell or Dumbbell Push Press x 6-8 reps

Rest 45 seconds

Dumbbell Alternating Reverse Lunge x 10 reps each leg

Rest 45 seconds

Side Planks x 30-45 seconds each side

Rest 45 seconds

Performance

Set 1: 3 reps @ 50% of 1-RM

Set 2: 2 reps @ 75%

Set 3: 1 rep @ 80-85%

Set 4: 1 rep @ 95%

Set 5: Test 1-RM

Set 6: Exceeding set 5 weight if possible

Rest 2-3 minutes between sets (use this time to mobilize and activate for MetCon)

Push Press

Metcon

Metcon (Time)

Three rounds for time of:

10 Deadlifts, 275/185 lbs

15 Ring Dips

30 Double-Unders