CrossFit – Tue, Dec 5
Warm-Up
Warm-Up
1 ROUND
20 Calf Raises
10 Alt. Cossack Squats
10 Glute Bridges
10 Wall Ball Front Squat
Into…
1 ROUND
20 Tibia Raises
10 Alt. Groiners
10 Barbell Good Mornings
10 Wall Ball Push Press
Into…
1 ROUND (Time Permitting)
40 Fast Single Unders
10 Bootstrap Squats
10 Barbell RDL’s
10 Wall Balls
Strength – All
Deadlift (12-10-8*)
Workout – Performance
3 ROUNDS FOR TIME (Time)
75 Double Unders
50 Wall Balls (20/14)
25 Deadlifts (135/95)
(Score is Time)
KG WB: (9/6)
KG BB: (60/42.5)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
150 Single Unders
40 Wall Balls (14/10)
20 Deadlifts (95/65)
(Score is Time)
KG WB: (6/5)
KG BB: (42.5/30)
Optional Cool Down
EMOM x 9 MINUTES
MIN 1 – :50 Nasal Breathing EZ Cardio
MIN 2 – :25/:25 Single Leg Glute Bridge-Up
MIN 3 – :50 Cat/Cow
(No Measure)
*Start Light and build to Moderate. This is a deload week in the Strength Cycle.
(Score is Weight)
Week 4 of 5
Strength | Wave-Loading Cycle