Thursday, November 21 Gym Open @ 6:05am

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PREPARATION:

  • Row/Ski 500m or Bike 1000m
  • 10 Rubber Band or Rope Pull-Throughs
  • 10 Alternating Toe Touches with Kickback
  • 10 “Single Knee on ground and then reach for other toe on outstretched other leg”
  • 10 Single KB Deadlifts

STRENGTH:

Deadlifts, as follows:

  • 1 set of 5 reps @ 40%
  • 1 set of 4 reps @ 50%
  • 1 set of 3 reps @ 60%
  • 1 set of 2 reps @ 65%

REST 2:00 between sets

then:

  • every 30 seconds, for 5:00 (10 rounds), perform 1 rep @ 70% 

Met-Con WOD:

With 3:00 on clock, we will do 5 separate rounds of:

  • Row 500m/400m or Ski 450/360m or Bike 1000m/800m or Air Assault 1:45

in balance of time each round, compete ONE of the following each round:

  • Round 1 – Max Pull Ups
  • Round 2 – Max Plank DB Row 
  • Round 3 – Max Box Jumps (2 foot take-off)
  • Round 4 – Heavy-Ass KB Framer’s Hold
  • Round 5 – Mace Front Pendulum or Cable Rope Single-Arm Pendulum

REST 2:00 between each Round

 

About crossfitcphs

PE Teacher at Carleton Place High School
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