CrossFit – Thu, Dec 7
Warm-Up
Warm-Up
GENERAL WARM-UP
AMRAP x 6 MINUTES
200/150m Row
20 Jumping Jacks
10 Alt. Lunges
8 Up-Downs
Into…
2-3 ROUNDS (Time Permitting)
5 SLOW Good Mornings
4 Alt. Groiners + Thoracic Twist
5 Kang Squats
5 SLOW Air Squats
5 Jumping Air Squats
Strength – All
Back Squat (12-10-8*)
Workout – Performance
ON A 16:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
2000/1800m Row
-Immediately Into-
AMRAP In Time Remaining…
10 Thrusters (75/55)
10 Up-Downs Over Bar
15 Sit-Ups
(Score is Rounds + Reps)
KG BB: (35/25)
Workout – Fitness
ON A 16:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
1750/1600m Row
-Immediately Into-
AMRAP In Time Remaining…
10 Thrusters (45/35)
10 Up-Downs
15 Sit-Ups
(Score is Rounds + Reps)
KG BB: (20/15)
Optional Cool Down
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(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