CrossFit – Mon, Nov 13
Warm-Up
Warm-Up
1:00 Bike or Row (EZ Pace)
Into…
2 ROUNDS
10 Banded Pull Aparts
5-Up-Downs + 5 Burpees
10 Alt. Deadbugs
5 Empty Barbell Strict Press w/ :01 Pause Overhead
5 Pause Kip Swings*
*RND2 complete 3 Kipping Knees to Chest + 3 Kipping Straight Leg Raises.
Into…
16/13 Cal Bike Time Trial (70-80% effort)
Strength – All
Push Jerk (10-8-6 | 8-6-4*)
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
16/13 Cal Bike or 22/17 Cal Row
12 Toes to Bar
8 Burpees Over Bar
3 Shoulder to Overhead (185/135)
(Score is Rounds + Reps)
KG BB: (85/60)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
16/13 Cal Bike or 22/17 Cal Row
12 Knees to Chest
8 Burpees
3 Shoulder to Overhead (135/95)
(Score is Rounds + Reps)
KG BB: (60/42.5)
Optional Cool Down
EMOM x 9 MINUTES
MIN 1 – 8-12 SLOW Rower Hamstring Curls
MIN 2 – :25/:25 Side Plank Hold
MIN 3 – :45 Childs Pose
(No Measure)
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
(Score is Weight)
Week 1 of 5
Strength | Wave-Loading Cycle