Monday, May 29 Gym Open @ 5:15pm

Processed with MOLDIV

PREPARATION:

  • Row/Ski/Airdyne 20 Calories
  • 10 steps of X-Band Walks (Laterally)
  • 10 Cossack Squats with plate out front
  • 10 steps of X-Band Walks (Fwd/Bwd)
  • 10 Jumping Prisoner Squats
  • 10 Single-Leg Glute Bridge (5L/5R)
  •  Pigeon Hip Opener on a box (1 minute each side)

STRENGTH:

 Back Squat as follows:

  • 10 reps @ 50%, 55%
  • 5 reps @ 60%, 65%, 70%
  • 3 reps @ 75%, 80%, 85%
  • 1 rep @ 90%, 95%

REST 2 minutes between sets (longer if needed on the last 2 sets)

Met-Con WOD:

PART A>

This is a in individual workout for time – if your Overhead Squat is solid, use 115/65

  • Row 400m
  • 20 Overhead Squats @ 95/55
  • 20 Pull Ups
  • 20 Push Jerk @ 115/65
  • 20 Burpees
  • 10 Overhead Squats @ 95/55
  • 10 Pull Ups
  • 10 Push Jerk @ 115/65
  • 10 Burpees
  • 5 Overhead Squats @ 95/55
  • 5 Pull Ups
  • 5 Push Jerk @ 115/65
  • 5 Burpees
  • Run Canoe Club Loop

REST 5 minutes

PART B> ‘Midline Mania’

  • 10 TRX Push Up Curl Ups
  • 10 Hex Safety Deadlift Bar Carry 
  • Handstand Practice
  • 20 Hip Extensions on GHD

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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