Monday, August 8 Gym Open @ 5:15pm

Trev seems to have found his groove…

PREPARATION:

Three rounds of:

  • acceleration run in Great Hall
  • 10 Prisoner Squats with pause in bottom
  • 10 Push Press with empty bar (Push Jerk Round 2/Split Jerk Round 3)

STRENGTH:

Complete the following series of Complexes:

  • Set 1 – 1 Power Clean + 2 Front Squats with 3 second pause + 1 Push Press
  • Set 2 – 1 Power Clean + 2 Front Squats with 2 second Pause + 2 Push Presses
  • Set 3 – 1 Power Clean + 2 Front Squats + 1 Push Jerk
  • Set 4 – 1 Power Clean + 2 Front Squats + 1 Split Jerk
  • Set 5 – 1 Power Clean + 1 Front Squat + 1 Split Jerk
  • Set 6 – 1 Squat Clean + 1 Split Jerk

REST 2 minutes between sets; build load accordingly

Met-Con WOD:

PART A> ‘Partner Action’

  • together run Canoe Club Loop (400m) 

then, complete 21-15-9 of:

  • Wall Ball
  • Sit Ups

so, partner 1 does 21 Wall balls, while partner 2 does 21 Sit Ups; switch and then move on to the round of 15 and then 9 accordingly

  • together run to the Canoe Club steps and back (300m)

then, complete 21-15-9 of:

  • KB Swings
  • Goblet Squats
  • together run to Parking Lot gate and back (200m)

then complete 21-15-9 of:

  • Lunges
  • Push Ups

REST 5 minutes

PART B> ‘Solo’

Complete the following for time:

  • 12 OHS @ 95/65
  • 10 Pull Ups
  • 12 Snatches @ 95/65
  • 10 Pull Ups
  • 12 Front Squats @ 95/65
  • 10 Pull Ups
  • 12 Cleans @ 95/65
  • 10 Pull Ups

PART C> ‘Midline’

  • complete 4 lengths in hall of Farmer’s Carries (unequal loads per side)
  • 10 GHD Sit Up ‘Iso Holds’
  • 10 Plate Push, Partial Range as follows

  • 5 Handstand Holds with a partner
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About crossfitcphs

PE Teacher at Carleton Place High School
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