Monday 12/11

Great Woods CrossFit – CrossFit

Warm-up

5 Minutes of Rowing @ conversational pace, then…

20 Toy Soldiers

20 AbMat Sit-Ups

20 Air Squats

10 Inch Worms

10 AbMat Sit-Ups

10 Walking Lunge w/ Twist

Strength & Accessory

Fitness

Four sets of:

Deadlift x 6-8 reps @ 20X1

Rest 45 seconds

Push-Ups x 10-15 reps @ 20X1

Rest 45 seconds

Dumbbell Reverse Lunge x 10 reps each leg

Rest 45 seconds

Performance

Deadlift

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 2-3 minutes between lifts over 75% and use this time to effectively mobilize for MetCon.

Deadlift

Metcon

Fitn: Metcon (Time)

For time:

Row 1000 Meters

20 Burpees Over the Concept 2 Erg

40 Thrusters (45/35 lbs)

Perf: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups