Wednesday 11/15

Great Woods CrossFit – CrossFit

Warm-up

5 Minutes of Bike or Row, then….

3 Rounds of:

10 Band Pull Aparts

10 Jumping Lunges or Reverse Lunges

10 Scap Pull-Ups

30-60 second Plank

Strength & Accessory

Fitness

Three sets of:

Pull-Ups x 3-5 reps @ 51A1*

Rest 60 seconds

Russian Step-Ups x 8-10 reps each leg

Rest 60 seconds

Jump Rope Technique Practice x 45-60 seconds

Rest 60 seconds

*These are controlled negatives. Use some kind of assist (jump, box stool) to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.

Performance

In 15 minutes or less, find your 1-RM Weighted Pull-Up

Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling for metcon.

Use a weight belt, dumbell or med-ball

Weighted Pull-ups

Metcon

Fitn: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

15/10 Calories on Rower (or 200 Meter Run)

6 Dumbbell Man-Makers

1 Man Maker = Row left, Push-Up, Row Right, Power Clean, Push Press

Perf: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

12/8 Calories of Assault Bike (or 200 Meter Run)

Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)