Thursday, November 26 Gym Open @ 6:15am

quote-effort-and-pain-may-not-be-avoided-physical-and-psychological-breakdowns-occur-the-support-mark-twight-85-5-0560

https://gymjones.com/knowledge/23849-training-through-pain-salvation-through-suffering

so let’s get on with the row shall we…

PREPARATION:

  • Row 500m
  • 10 Single Leg Deadlifts with KBs or DBs
  • 2 sets of 10 reps of Deficit Deadlifts 

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 40% of your Max
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70%
  • 4 sets of 4 reps @ 80% of your Max

ROWING WOD:

In 20mins, row as far as possible.

Compare to the test we did 6 weeks ago!

Rejoice!!

Met-Con WOD:

  • The workout today is mostly a skill session. No need to rush at all.
  • 20 Dead Bugs with KB
  • 20 Slam Balls
  • 20 Bulgarian Split Squats with DBs or KBs
  • 20 Bench Press with Earthquake Bar
  • 20 Face Pulls (Band Pull Aparts)
  • 20 Jettison Curls 
  • 20 Dips
  • 20 Pistols
  • 10 Ab Wheel Rollouts
  • 5 Skin the Cats

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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