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SHRED!
4 Rounds:
(0-2min.)
30 Cal Row
(2-4min.)
5 Burpees
10 DB Lunges 35/25s+
15 Air Squats
(4-6min.)
30/20 Cal Assault Bike
(6-8min.)
30 KB Russian Swings 70/53lb.
(8-9min.)
Rest
Feel free to try 45/35s on the DB Lunges.
BUILD
Join crossfit (except disregaurd the percentanges for the sets)
CROSSFIT
Recovery Week For Squats
_
Every 4min. x 4 Rounds:
5 Back Squats (% based below)
10 DB Bent Over Rows
50 Double Unders
Round 1) 40%
Round 2) 50%
Round 3) 50%
Round 4) 60%
*Do the DB Rows as heavy as possible. 10 Each Arm.
*QUALITY over speed on this part.
12min. AMRAP:
8 Front Rack Lunges 95/65
8 Wall Balls 30/20
8 Cal Row
*Add 2 Reps Each Round
*Round 2 is 10 Reps
*Round 3 is 12 Reps... and so on...
SHRED!
0-20 min...
3 Rounds:
20 Push Press (75/55lb.)
500m Row
20 Push-ups
10 Burpee Pull-ups
20-30 min...
3 Rounds:
400m Run
15 Sumo Deadlifts High Pulls (75/55lb.)
30-35 min...
AMRAP:
30 DB Russian Twists (25/15lb.)
10 Alternating Toe Touches (L+R= 1rep)
BUILD
Every 6 min x 5
5 pushpress
10 DB split squats
3 hang power cleans
then
5 rounds
100 m run
10 pushup
10 ring rows
*time to start learning how to do cleans and what the Modifying terms mean (below)
these need to be pefect, add weight slowly
CROSSFIT
Every 4min. x 5 Rounds:
5 Power Clean and Jerks
immediately into;
400m Run
Round 1: @50%
Round 1: @60%
Round 1: @65%
Round 1: @70%
Round 1: @75%
I want this to feel like your strength work today, so make sure that weight is challenging and then run HARD to get extra rest and get your cardio in.
Try to stay within 5sec. of every 400m Run each time!
Score is you heaviest set of 5 completed with the run in the 4min. window. Singles or Touch and Go is fine. Just work that technique, lift heavy, and have fun!
"A quick burner"
10min. to get as far as possible....
10-20-30-40-50
American KB Swings 53/35
Push-Ups
This is actually going to be so nasty because of how light that KB is. #Godspeed
SHRED!
15 min AMRAP:
12 Front Rack Lunges 75/55lbs.
12 Wall Balls 20/14lb.
12 Cal Row
5 min EMOM:
Min 1: Max Slam Balls 30/20lb.
Min 2: Plank
Min 3: Max Slam Balls
Min 4: Plank
Min 5: Max Slam Balls
15 min AMRAP:
12 Overhead Squats (just the bar)
12 Toes to Bar
12 Cal Bike
*2 min rest between sections
RX+ is 75/55lb bar for the OHS.
BUILD
Time for a solid body building day
In as heavy weights and few sets as possible
Biceps 2000#/4000#
triceps 2000#/4000#
shoulders 2000#/4000#
600 single unders
like last time. THis time a set can not be more than 10 reps
*dips can be done if done strict
CROSSFIT
"Deadlift Recovery Week"
_
Every 3min. x 10 Rounds:
10 Cal Bike
10 Cal Row
10 Toes-To-Bar
3 Deadlifts (see below)
*Rounds 1,2,3,4 is 40%
Rounds 5,6,7,8 is 50%
Rounds 9 and 10 is 60%
*7 Cals for Ladies :)
Accessory Work
Metcon (No Measure)
Optional Extra Credit:
100 Russian Twists with 35/20lb DB
(Left+Right= 1rep
SHRED!
20min. AMRAP:
50 DB Bench (45/25s+)
50 Double Unders
10 Single Arm Devil Press (5ea. arm)
50 Push-Ups
50 Double Unders
10 Single Arm Devil Press (5ea. arm)
50 Burpees
50 Double Unders
10 Single Arm Devil Press (5ea. arm)
*Every 5min. you get a 1min. REST
(Rest 4min.)
12min. to get as far as possible...
6 - 9 - 12 -15 -18
Cal Row
Cal Bike
200 m run
BUILD
NOW for the Peach
!5 min to complete
5 x 5 deadlift
*last set sshould be heavier than last week
THEN
10,000# for time
front squat
split squat (both legs=1 rep)
hip thrust
*1 rep of each movement at a time, go directly to the next. get to a total of 10,000 pounds as fast as possible
CROSSFIT
Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.
EMOM x 3min.
3 Power Snatch
EMOM x 3min.
2 Power Snatch
EMOM x 3min.
1 Power Snatch
immediately into;
EMOM x 3min.
3 Power Cleans
EMOM x 3min.
2 Power Cleans
EMOM x 3min.
1 Power Clean
*Score is heaviest 1 rep snatch and 1 rep clean combined.
Similar to last week, but not from the hang and a slightly different rep scheme. If you remember last weeks #s, it will help a lot today.
Twisted Steel & Sex Appeal (AMRAP - Rounds and Reps)
15min. AMRAP:
5 Bench Press (135/75)
10 Pull-Ups
15 Wall Balls (20/14)
SHRED!
35 min to finish...
60 Cal Row
30-20-10
Ballslam (20/15lb.)
Box Jumps (24/20")
Air Squats
1 mile run
10-20-30
Ballslam (20/14lb.)
American Kettlebell Swings (70/53lb.)
Air Squats
60/45 Cal Bike
*no rest between sections
BUILD
Every 4 min x 5
3 bench press
3 pull ups
jump in with Shred!
CROSSFIT
Strict Press (Recovery (Week 4 of 4))
5 x 40%
5 x 50%
5 x 50%
5 x 60%
* Today we are doing strict press from the FLOOR. It's super light and it will give you a little extra work :)
*ALSO, in between each set you will do 1min. of your choice:
1.) Double Unders
2.) Lateral DB Raises
Metcon
Lucifer (Time)
20min. to finish...
10-9-8-7-6-5-4-3-2-1
Devil Press 50/35s
200m Run
Optional:
3 Sets:
1min. on 1min. off wighted planks
(use 45/25lbs or more)