Monday, Deadcember 11 Gym Open @ 5:15pm

iron them out

PREPARATION:

  • run 1 lap or row 200m
  • 20 Jumping Jacks
  • 10 Toes to Bar (or Knees Up)
  • 10 Dips
  • 10 KB/DB Lilly Shrugs
  • 10 Pike Push Ups
  • 10 Banded Frog Pump Glute Bridges….

STRENGTH:

WE have been Squatting almost exclusively for two years on Monday nights, and it has been tremendous! We will continue to Squat in the new year as well, but it will be helpful to change it up for the next few Mondays (next week the lift will be different again). 

Deadlifts as follows:

  • 1 set of 6 reps @ 50%
  • 3 sets of 4 reps @ 75%
  • 2 sets of 2 reps @ 80%
  • 1 set of 2 reps @ 85%
  • 1 set of 2 reps @ heavier than 85% 

then:

  • 3 sets of 3 reps of 1 and 1/2 Deadlifts* @ 55%

Met-Con WOD:

  • WE rarely do the CrossFit HQ WOD of the day, but tonight we are going for it!
  • listen to the entire video to establish the tone of your version

https://journal.crossfit.com/article/cfj-crossfit-wod-171210

Perform 10 rounds of the following (workout will take 40:00):

  • 30 seconds of Toes to Bars (or Knees Up)
  • REST 30 seconds 
  • 30 seconds of Dips (Rings, dip bars, bench)
  • REST 30 seconds
  • 30 seconds of Body-weight Deadlifts (or 55% of Max)
  • REST 30 seconds
  • 30 seconds of Handstand Push Ups (or Pike Push Ups)
  • REST 30 seconds
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About crossfitcphs

PE Teacher at Carleton Place High School
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