Friday, February 21 Gym Open @ 6:05am

Image may contain: 2 people

We wish the Brule’s a wonderful cruise:)

PREPARATION:

  • Row/Ski 500m or Bike 1000m
  • 10 reps of DB Bench Press with bands around wrists
  • 10 reps of Dual DB Rows with band around wrist
  • 10 reps of DB Rows with feet on bench
  • 10 reps of Kneeling Landmine Press (up with 2 hands; down with 1 hand)
  • 10 reps of Kneeling (on one knee) Earthquake Bar Press from the pins

STRENGTH:

Using 100% of your recent Bench Press Max, complete the following: 

  • 1 set of 7 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70%
  • 1 set of 4 reps @ 75%
  • 1 set of 3 reps @ 80%

then, 5 sets of the following:

  • 2 reps @ 85% and heavier as form allows 

REST 2:00-3:00 between all sets

Met-Con WOD:

With a partner, EMOM, for

  • Partner 1 – 15/10 Calorie Erg
  • Partner 2 – 15 Wall Balls
  • SWITCH

REST 1:00

  • Partner 1 – 20 Double Unders or 40 Singles
  • Partner 2 – 10 Chest to Bar Pull Ups or Version
  • SWITCH

REST 1:00

  • Partner 1 – 15/10 calorie Erg
  • Partner 2 –  8 reps of Log Press or Axle Press or Fat Grip Press

REST 1:00

  • Partner 1 – “There and back” x 2 Shuttle Run in hallway
  • Partner 2 – 6 Elevator Sit Ups with Weight
  • SWITCH

About crossfitcphs

PE Teacher at Carleton Place High School
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