Monday, January 28 Gym Open @ 5:00pm

Image may contain: outdoor

PREPARATION:

  • Run 2 laps or Row 500m
  • 20 Air Squats + 15 Sit Ups + 10 Push Ups + 5 Pull Ups
  • 10 German Squats
  • 10 Goblet Squats with rubber band around knees
  • 10 OHS with PVC or light bar
  • 50 Double Unders (or 2:00 of attempts)
  • 7 reps of Back Squat @ 40%

STRENGTH:

This is up from last week! Please note (and appreciate) that there is only 1 Max Unbroken set this week)

E2MO2M, for 10 minutes (5 sets):
Back Squat as follows:
*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%

REST 3:00

One set of:

  • Back Squat for Max Unbroken Reps @ 90%
    (athletes are allowed only one 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)

Met-Con WOD:

PART A> THREE MUSKETEERS

in a team of 3, with only one person working at a time, complete the following for time:

  • 90 Calories on the Rower, Air Assault or Ski Erg
  • 45 Deadlift @ 185/135
  • 45 Pull Ups
  • 75 Calories on the Rower, Air Assault or Ski Erg
  • 39 Clean and Jerk @ 135/95
  • 39 Hollow Rocks
  • 60 Calories on the Rower, Air Assault or Ski Erg
  • 33 Front Squats @ 115/75
  • 33 Box Jumps
  • 45 Calories on the Rower, Air Assault or Ski Erg
  • 27 Thrusters @ 95/65
  • 27 Handstand Push Ups (or scale accordingly)

REST 5:00

PART B> Midline Mania

  • 10 reps of Reverse Hyper or banded GHD
  • 10 TRX Push Ups with crunch
  • 10 Rope-hang Scissor Kicks
  • 10 Dead Bugs with KB
  • 10 reps of “2 Down, 1 Up” Lat Pulldowns

 

About crossfitcphs

PE Teacher at Carleton Place High School
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