Thursday, January 14 Gym Open @ 6:15am

Craig and Tess rock the DicFit scene in the Redwoods of California!!

PREPARATION:

 3 rounds of:

  • Row 150m
  • 6 DB Thrusters

STRENGTH:

Every 2 minutes, for 10 minutes (5 sets) of Deadlift as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 4 reps @ 70%
  • 1 set of 2 reps @ 80%
  • 1 set of 2 reps @ 85%

Then:
Every 90 seconds for 9 minutes (6 sets) as follows:
1 set of 3 reps 70%
These are dynamic deadlifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. Deload the barbell on the floor after every rep. These are not touch and go reps.

Met-Con WOD:

To be done with a partner; partners switch after each round:

8 rounds of:

  • 20 Air Squats
  • 15 KB Swings
  • 10 Goblet Squats

then:

8 rounds of:

  • Row 200m/150m 
  • 15 Back Squats @ 95/65
  • 10 Push Press @ 95/65

then:

  • 50 Floor Wipers @ 95/65
  • switch whenever necessary
Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s