Monday, July 11 Gym Open @ 5:15pm

Next week we will do a STRONGMAN Circuit – stones, logs, yoke, kegs, tire, sandbags and the axle bar

PREPARATION:

Three rounds of:

  • Row 15 calories or Run 2 laps
  • 10 Goblet Squats 
  • 8 H-R Push Ups

STRENGTH:

E2Mo2M perform Back Squats as follows:

  • Set 1 – 7 reps @ 70%
  • Set 2 – 5 reps @ 75%
  • Set 3 – 3 reps @ 80%
  • Set 4 – 6  reps @ 75%
  • Set 5 – 4 reps  @ 80%
  • Set 6 – 2 reps @ 85%

Met-Con WOD:

PART A> ‘Grace-full’

Complete for time (we will divide into 3 groups and have one group skip, one group run and one group row, and then alternate so that we have space):

  • 50 Double Unders 0r 100 Singles
  • 12 Clean and Jerks @ 115/75
  • Run 1 set of stairs to the top floor
  • 10 Clean and Jerks @ 115/75
  • Row 15 Calories
  • 8 Clean and Jerks @ 115/75

REST 5 minutes

PART B> ‘Partner Action’

With a partner, complete the following for time:

The bar may not touch the ground at any time

  • 40 Hang Power Cleans @ 115/75
  • 40 Front Squats @ 115/75
  • 40 Push Press @ 115/75
  • 40 Lunges (Front Rack) @ 115/75
  • 40 Burpees (bar must be held at the top of the Deadlift position while other partner does burpees)
  • 40 Back Squats @ 115/75

REST 5 minutes

PART C> ‘Midline Mania’

Complete the following, not for time:

  • 10 Strict Toes to bar
  • 5 Skin the Cats on the rings
  • 5 Handstand Holds (use the wall or a spotter if necessary)
  • 20m Med Ball Overhead Banded March

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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