Thursday, January 24 Gym Open @ 6:05am

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PREPARATION:

  • Row 30/24 Calories
  • 10 Good Mornings with weight on the bar 
  • 20 Seated on ground Lat Pulls with rubber bands (or Pull-down bar)
  • 10 Reverse Hypers
  • 10 GHD Sit Ups
  • 50 Double Unders (or 10 good attempts)

STRENGTH:

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

  • 1 set of 8 reps @ 50%
  • 1 set of 7 reps @ 60%
  • 1 set of 6 reps @ 70%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1+ reps @ 95%

REST 2:00 between sets 1-3 and 3:00 between sets 4-6

Met-Con WOD:

AMRAP as possible in 12:00 of:

  • 75 Double Unders (or DU attmepts in 1:00
  • DB Farmer’s Carry @ 50/35 for 50m (length of hallway and back outside of weight room)
  • 25 GHD Sit Ups (or Ab-Mat Sit Ups or Sit Ups)

About crossfitcphs

PE Teacher at Carleton Place High School
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