Monday, F(ab)ruary 5 Gym Open @ 5:15pm

since

PREPARATION:

  • Run 1 lap or Row 250m
  • 10 Double KB Squats
  • 5 Back Squats with 40%
  • 4 Back Squats with 50%

STRENGTH:

Every 3 minutes, for 15 minutes (5 sets):

  • Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

followed by…

One set of:

  • Back Squat x Max Unbroken Reps @ 85%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Goal is to beat your reps achieved on January 22

Met-Con WOD:

PART A>

Complete 8 rounds of the following at a moderate pace):

  • 5 Clean and Jerks (start @ 50% and build throughout rounds)
  • 7 Push Ups
  • 9 Box Jumps

REST 5:00

PART B>

Complete 3 rounds of the following:

  • Row 300m/250m/200m
  • 30/25/20 KB Swings @ 53/35
  • 15/12/9 Weighted Sit Ups

REST while your partner(s) go

REST 5:00

PART C> “Midline” (as if 46 weighted sit ups is not midline…)

Complete the following in any order:

  • handstand work – walks, shoulder taps, or collect time upside down
  • 10 Ring Dips (use the Ring Thing if necessary)
  • Farmer’s Carry/Waiter’s Walk in hallway (AHAP)
  • 1:00 of Weighted Plank (use hip belt with KB; use two boxes for height) 
  • 10 Rope-hang Scissor Kicks

  • 10 Tuck Rocks

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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