Friday, January 22 Gym Open @ 6:15 am

PREPARATION:

Primer*
3 Rounds of:

  • 10 Hand release push-ups
  • 10 Airdyne Bike calories
  • 10 Hang Power Clean 95/65lbs
    the primer is meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

STRENGTH:

  • 1 set of 8 reps of Bench Press @
  • 1 set of 6 reps @ 75%
  • 2 sets of 5 reps @ 85%
  • 1 set of Max reps @ 85%

Met-Con WOD:

Thruster Challenge:

  • Minute 1: 15 Thrusters + 3 Pull Ups
  • Minute 2: 12 Thrusters + 4 Pull Ups
  • Minute 3: 9 Thrusters + 5 Pull Ups
  • Minute 4: REST
  • Minute 5: 9 Thrusters + 6 Pull Ups
  • Minute 6: 6 Thrusters + 7 Pull Ups
  • Minute 7: 3 Thrusters + 8 Pull Ups

REST 5 minutes, and then, alternate within the crew:

4 rounds of:

  • Row 250m
  • Farmer’s Carry the length of room and back

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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