CrossFit – Thu, Mar 23
Warm-Up
Warm-Up
AMRAP x 6 MINUTES
6 Toe Touch + Jumping Jack
6/6 Single Leg Glute Bridge-Ups
12 SLOW Alt. Pike Shoulder Taps
Into…
1-2 ROUNDS
3 Vertical Jumps + 3 Tuck Jumps*
6 Empty BB RDLs
3 Pike Push-Ups
*Land in a partial squat w/hips ABOVE parallel.
Strength – All
Deadlift (5-4-3-2*)
Workout – Performance
“ROSIE THE RIVETER” (AMRAP – Reps)
EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*
MIN 3 – Rest
MIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*
MIN 3 – Rest
*Mandatory step-down.
(Score is Lowest Reps of Box Jumps)
KG BB: (143/93)
*This workout was designed by the NCFIT coaching team.
Workout – Fitness
“ROSIE THE RIVETER (FITNESS)” (AMRAP – Reps)
EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (225/155) + 12 Pike Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (20)*
MIN 3 – Rest
MIN 1 – 2 Deadlifts (225/155) + 12 Pike Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (20)*
MIN 3 – Rest
*Mandatory step-down.
(Score is Lowest Reps of Box Jumps)
KG BB: (100/70)
*This workout was designed by the NCFIT coaching team.
Optional Cool Down
Metcon
2-3 SETS FOR QUALITY
10/10 Banded Pallof Presses
10/10 Single Arm Half Kneeling Banded Lat Pull Down
5/5 Sciatic Nerve Floss
-Rest as Needed b/t Sets-
(No Measure)
*Start Moderate-Heavy and build up to workout weight.
(Score is Weight)