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Training for Monday, June 11th

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Warm Up
Group Circle
400m Run
3 Rounds
7 Blank Bar Romanian Deadlifts
7 Ball Slams
2 Inchworms with double push up (standard push up + pike/HS push up)

Pulling Strength
Deadlift
16:00 to build to a heavy set of 5
*take 2:30-3:00 rest between heavier sets.  Target should be 85% of your 1 Rep Max

Workout of the Day
21-15-9
Calorie Row
Handstand Push Ups
400m Run
*sub for HSPUs is DB press while seated on floor.  Choose a challenging weight

Cardio CrossFit (9:30am)
For Time
42 Calorie Row
5 Deadlifts
400m Run
21 Handstand Push Ups
5 Deadlifts
400m Run
30 Calorie Row
5 Deadlifts
400m Run
15 Handstand Push Ups
5 Deadlifts
400m Run
18 Calorie Row
5 Deadlifts
400m Run
9 Handstand Push Ups
5 Deadlifts
400m Run
*Deadlift weight should be heavy but below a 5-rep max.  Target 75% of your 1RM.
*sub for HSPUs is DB press while seated on floor.  Choose a challenging weight

Cool Down
10 Iron Crosses
10 Scorpions
1:00 Raised Leg Hamstring Stretch each leg
1:00 Shoulder + Trap Smash each side