Monday, August 15 Gym Open @ 5:15pm

degrasse

Competition and camaraderie can go hand in hand:) (photo by our very own Sean Kilpatrick)

PREPARATION:

3 rounds of:

  • run 1 lap
  • 10 Goblet Squats
  • 10 KB Swings

STRENGTH:

Front Squats as follows:

  • 20 reps @ 40%
  • 12 reps @ 55%
  • 10 reps @ 60%
  • 8 reps @ 70%
  • 6 reps @ 75%
  • 12 reps @ 65%

REST 90 seconds between sets

Met-Con WOD:

PART A>

‘TEAM ACTION’

This workout is designed to be done in a group of 3:

  • 1600 m ROW (Divided anyway) – One Person must be in FRONT PLANK 
  • 20 Wall Ball Each  – RELAY STYLE
  • 40 Synchronized Sit Ups – Arms Interlaced
  • 20 Pull Ups EACH – RELAY STYLE
  • 40 Synchronized KB Swings 
  • 2 laps of halls 300 m RUN EACH – RELAY STYLE
  • 40 Squat Cleans 135/95  (Divided anyway) –  One Person must be in FRONT PLANK
  • 20 Synchronized Burpees

REST 5 minutes

PART B> ‘Midline’

Complete the following, not for time:

  •  length of the Great Hall of Med Ball Overhead Overhead Lunges
  • 1 length of gym of Standing Prowler Pulls
  • 2 lengths of Great Hall with plate in Waiter’s position on shoulder

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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