Monday, August 29 Gym Open @ 5:15pm

It is always great to go away – it is always sweet to come home:)

PREPARATION:

Three rounds of:

  • Run 1 lap
  • 10 Goblet Squats
  • 10 Sit Ups

STRENGTH:

  • 1 set of 10 reps of Front Squat @ 50%
  • 1 set of 8 reps of Front Squats @ 65%
  • 1 set of 5 reps of Front Squats @ 75%, and then…

Working with a partner (if maxes are similar), EMOM for 8 rounds:

ODD Rounds (1,3,5,7):

  • 3 Front Squats @ 80% of FS Max

EVEN Rounds (2,4,6,8):

  • 6 Back Squats @ weight from above^

(so… Partner 1 does 3 FS, and then Partner 2 does 3 FS; then Partner 1 does 6 BS and then Partner 2 does 6 BS; repeat for a total of 8 rounds  EMOM)

Met-Con WOD:

Partner Style Action:

Partner 1 does Part A while Partner 2 does Part B; SWITCH; and then repeat for a total of 5 rounds each

PART A>

  • 10 Push Ups
  • 10 Lunges
  • 10 Hollow Rocks
  • 10 Air Squats
  • 10 Double Unders

PART B>

Round 1 -20 Deadlifts @ 115/75

Round 2 – 20 Hang Power Cleans @ 115/75

Round 3  – 20 KB Swings 

Round 4  – 20 Push Press @ 115/75

Round 5  – 20 Pull Ups or Ring Rows or Pendlay Rows

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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