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Training for Wednesday, October 10th

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Warm Up
Group Circle
Running Line Drills
Small Block Run
2 Rounds
5 Push Ups
5 Ring Rows
5 Beat Swings

Strength Work
1-Arm DB Bench Press
4 Complexes of:
6 Reps (Right) + 6 Reps (Left) + Max Reps (Right) + Max Reps (Left)
2:00 Rest between sets
*max rep sets should be between 4-8 reps to get the appropriate volume for today.
*do not count warm up sets, working sets should all be at or near the same challenging weight

Workout of the Day
For Time (16:00 Cap)
Small Block Run
20 C2B Pull Ups (Comp 10 Bar Muscle Ups)
Small Block Run
20 C2B Pull Ups (Comp 10 Ring Muscle Ups)
Small Block Run

Cardio CrossFit (6am, 9:30am, 5pm)
For Time
Small Block Run
20 Pull Ups
20 DB Floor Presses 50/35 (10 each arm)
Small Block Run
20 C2B Pull Ups
20 DB Floor Presses 50/35 (10 each arm)
Small Block Run
20 C2B Pull Ups
20 DB Floor Presses 50/35 (10 each arm)
Small Block Run

Cool Down
Chest + Shoulder: Lacrosse Ball Smash Pec and Front Delt, Scorpion Stretches
Lats: Foam Roll each side + Banded Stretch each side
Running Muscles: Hip Flexor Stretch + Smash, Plantar Fascia Massage, Static Calf Stretches