CrossFit – Wed, Jan 10
Warm-Up
Warm-Up
3 ROUNDS (4 ROUNDS IF TIME PERMITS)
8 Alt. Samson Lunges
40 Single Unders*
8 Alt. Lunges**
8 Air Squats w/ :02 Pause at the Bottom**
*Switch to either 35 Double Unders or 5 sets of 5 Single Unders into 1 Double Under for round 3.
**Switch to 8 Alt. DB Goblet Lunges and 8 DB Goblet Squats for round 3.
Workout – Performance
EVERY 3:00 x 4 SETS (Time)
35 Double Unders*
7 DB Front Rack Lunge-Lunge-Squat (50/35)
35 Double Unders
-Rest with Time Remaining-
*Option for 25 Crossover Single Unders.
(Score is Slowest Set)
KG DB: (22.5/15)
Workout – Fitness
EVERY 3:00 x 4 SETS (Time)
60 Single Unders
7 DB Front Rack Lunge-Lunge-Squat (35/20)
60 Single Unders
-Rest with Time Remaining-
(Score is Slowest Set)
KG DB: (15/10)
Post-Workout Strength – All
Back Squat (6×4*)
*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
Week 2 of 6
Strength | Progressive Overload Cycle