Thursday, August 18 Gym Open @ 6:15am

Karsten and Jordan have worked very hard this summer – and it shows!


3 rounds of:

  • Row 150m
  • 8 Pulls from the Blocks (or Safety bars)
  • 8 Supermans


Deadlift 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:

“CrossFit athletes or ANY athlete in fact will improve by adding some aerobic base training into their program. Many will be hesitant that it will decrease their strength gains (it won’t- unless you do excessive amounts) it will actually HELP your strength gains by allowing you to recover more efficiently.

Here you have 21 minutes of work…

Never red lining, always pacing, you are working on your movements, being efficient and not trashing yourself.

I think aerobic base training is a very underestimated and under-utilised tool even though it is simple and has so many benefits: You can often do it with little warm up, it doesn’t have to take forever, and you can do it will little to no equipment. In aerobic base training for CrossFit athletes you will see improvements in performance very quickly. For the rest of us you will feel a whole lot better starting the day with some heavy breathing!” (Brett Fikowski)

9min @ 70%  effort of:

  • 10 WallBball
  • 10 KB Swings
  • 20 Double Unders

*goal is to get into a breathing pattern that allows you to do the motions effortlessly

REST  2min

12min @ 70% effort  of

  • 5 Push Press @ 55%
  • 7 Abmat Sit Ups
  • 9 Box Jumps (step down)
  • 11 cal Row

About crossfitcphs

PE Teacher at Carleton Place High School
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