Friday, March 9 Gym Open @ 6:15am

Image may contain: indoor

PREPARATION:

  • 5:00  of low-intensity Assault Bike or Row @ 70%

and then…

Band Assisted Hip Flexor Stretch x 1:00 per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps

Three sets of:

  • 5 rep of 115/80 lb (or scaled) Overhead Squat 
    (bring your grip in each set)
    REST as needed

Followed by…

One to two sets at game speed of:

  • 30 Double Unders
  • 6 Overhead Squats @ 115/80 lbs (or scale)
  • 3 Muscle-Ups (or Chest-to-Bar or Pull Ups)
  • 6 Alternating Dumbbell Snatches @ 50/35 lbs (or scale)
  • 3 Bar Muscle-Ups (or Chest to Bar or Pull Ups)

You should be hot and sweaty by the end of your warm-up piece ready to attack the workout!

STRENGTH:

Bench Press as follows:

  • Set 1 – 3 reps @ 50%
  • Set 2 – 2 reps @ 65%
  • Set 3 – 1 rep @ 80%
  • Set 4 – 3 reps @ 60%
  • Set 5 – 2 reps @ 70%
  • Set 6 – 1 +  reps @ 85%
  • if you are doing fine, another wave will be assigned

Met-Con WOD:

OPTION1>

WORKOUT 18.3
2 rounds for time of:

  • 100 double-unders
  • 20 overhead squats
  • 100 double-unders
  • 12 ring muscle-ups
  • 100 double-unders
  • 20 dumbbell snatches
  • 100 double-unders
  • 12 bar muscle-ups
    Time cap: 14 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches
Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 10-lb. DB snatches
Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB snatches

OPTION 2>

4 Rounds of:

  • 8 Hang Power Cleans @ 115/75
  • 8 Front Squats
  • 8 Push Press
  • 8 Back Squat
  • 8 Goodmornings
  • 8 BB Rows

    REST 2:00 between rounds

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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