Thursday, F(ab)ruary 8 Gym Open @ 6:15am

character

And Cody, Riley, Dano and Murph have it in spades!

PREPARATION:

  • Row 600m/480m
  • 10 Landmine Press to open hips and hinge
  • 10 Inchworms
  • 10 Rope Pulls with a lat stretch

STRENGTH:

Using 90% of your recent Deadlift Max, complete the following: 

  • 1 set of 5 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 5 reps @ 70%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%
  • 1 set of 5+ reps @ 90%

REST 2:00 between sets

Met-Con WOD:

“Opposites Attract” from Bobby Maximus

5 rounds of the following:

  • 15 Deadlifts @ 135/95
  • 15 Bench Press @ 135/95

Notes:

  • the idea here is to go quickly, but with rock-solid form
  • you can reduce the weight of either lift
  • you could even do Push Ups instead of the Bench Press

then:

“Midline”

  • 50 reps of the following:

  • 20 reps of:

  • Muscle Up drills and practice (bar or rings)
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About crossfitcphs

PE Teacher at Carleton Place High School
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