Thursday, November 5 Gym Open @ 6:15am

“Direction determines destination. So here is a question you must ask yourself: Are all the disciplines that I’m currently engaged in taking me where I want to go?”

Jim Rohn

PREPARATION:

  • 5 Glute Bridge Holds
  • 20 KB Swings
  • 250 Row Arms Only
  • 150m Row Regular

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 40% of new Training Max
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

Met-Con WOD:

2 sets of 5 rounds – 1:00 work, 1:40 rest

Set 1:

Round 1 – Rate 24

Round 2 – Rate 26

Round 3 – Rate 28

Round 4 – Rate 28+ (must be full length rowing)

Round 5 – Flat-out (full length not required)

REST 5 minutes between Set 1 and Set 2

4 MINUTE TIME LIMIT:

  • 3 Min of Squat Clean to Thruster 65/35 lbs
  • 1 Min of  Sit Ups

REST 2 MINUTES

3 MINUTE TIME LIMIT:

  • 2 Min of Squat Clean to Thruster 65/35 lbs
  • 1 Min of Air Squats

1 MINUTE REST

2 MINUTE TIME LIMIT:

  • 1 Min of Squat Clean to Thruster 65/35 lbs 
  • 1 Min of Push Ups

1 MINUTE REST

  • 1 Min of Thrusters 65/45

SCORE IS TOTAL REPS.

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About crossfitcphs

PE Teacher at Carleton Place High School
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