Thursday, November 28 Gym Open @ 6:05am

Image may contain: one or more people and basketball court

PREPARATION:

  • Row/Ski 500m or Bike 1000m

2 rounds of:

  • 5 RDL’s
  • 5 Sumo Stance RDL’s
  • 5 Rev Lunges each leg
  • 5 Goodmornings
  • 5 Bent Over Rows

STRENGTH:

WE are all heading into Deadcember soon, so it is time to establish an approximate Deadlift Max to establish a baseline, so…

E2MO2M, for 20:00 (10 rounds):

  • 1 rep @ 40% 
  • 1 rep @ 50%
  • 1 rep @ 60%
  • continue to add weight to the bar as long as you feel solid with your form
  • this may not be a lifetime PR, but it will still represent a starting point for Deadcember

Met-Con WOD:

2:00 to complete:

  • 200/150m Row/Ski or 400/300m Bike
  • AMRAP of Ball Slams

REST 2:00

2:00 to complete:

  • 200/150m Row/Ski or 400/300m Bike
  • AMRAP of Sit Ups in remaining time

REST 2:00

2:00 to complete:

  • 200/150m Row/Ski or 40/300m Bike
  • AMRAP of D-Ball over the Shoulder

REST 2:00 and then repeat the sequence as:

1:30 to complete with only 1:30 REST

About crossfitcphs

PE Teacher at Carleton Place High School
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