Thursday, April 6 Gym open @ 6:20am

 

april 5

PREPARATION:

  • Row for 250m with feet unstrapped
  • 5 reps of eccentric anterior banded stretch
    • 10 Good Mornings
    • 5 Inchworms
    • 10 Top-Down RDL with bar

STRENGTH:

Deadlift as follows:

  • Set 1 – 6 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 2 reps @ 85%
  • Set 5 – 1 rep @ 90%

followed by…

  • 1 set of Deadlift for Max Unbroken Reps @ 80%

Rest 3 minutes, and then…

  • 1 set of Deadlift x the same number of reps achieved for max reps above @ 70%

Met-Con WOD:

  • This is a partner workout. If possible, work in a group of 3. 
  • Only one person works at a time

AMRAP in 20 minutes of:

  • 7 KB Swings @ heavier than normal
  • 7 Box Jumps (Step Up/Downs)
  • Shuttle Run from end to end of gym and back twice
  • 7 Burpees
  • Row 100m 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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