CrossFit – Mon, Oct 23
Warm-Up
Warm-Up
2 ROUNDS
5/5 Staggered Stance Good Mornings
10 Scap Push-Ups
5 Push-Up to Pike
10 Lunges + Twist
5 Jumping Air Squats
Into…
1 ROUND
10 Slow BB Deadlifts
8 Upright Rows
6 Cuban Presses*
12 Alt. Elbow Punches
6 Hang Muscle Cleans
*Complete an Upright Row, sweep the elbows through to bring the BB into the FR, and the Press Overhead. Reverse the steps on the way back down.
Strength – All
Power Clean (12-10-8*)
Workout – Performance
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
(Score is Total Rounds + Reps)
KG BB: (60/42.5)
Workout – Fitness
“THE CHIEF (FITNESS)” (AMRAP – Rounds and Reps)
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
KG BB: (42.5/30)
Optional Cool Down
1-2 SETS
10 Slow Alt. Scorpions
1:00/1:00 Lizard Pose
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.
(Score is Weight)
Week 4 of 5
Strength | Wave-Loading Cycle