Mobility, Activation and Warm-Up
Banded Hamstring Pulse x 30 seconds per side
Bird Dogs x 10 reps per side
Followed by …
Two sets of:
Sumo Kettlebell Deadlift x 10 reps
Leg Reach x 10 reps
Hand Plank Cross Knees to Elbows x 30 seconds
Followed by …
Four sets (alternate sides to complete 2 sets of each):
Kettlebell Windmill x 5
Bottoms Up Kettlebell Carry x 40 yards
Deadlift Progressions
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift x 3 reps @ 70-75%
Classic CrossFit
35-54:
Three sets for time of:
Run 400 meters or Row 500 meters
30 Deadlifts (155/105 lbs)
20 Chest-to-Bar Pull-Ups
10 Shoulder to Overhead (155/105 lbs)
Run 400 meters or Row 500 meters
Rest 3 minutes
55+:
Three sets for time of:
Run 400 meters or Row 500 meters
30 Deadlifts (125/85 lbs)
20 Chin-Over-the-Bar Pull-Ups
10 Shoulder to Overhead (125/85 lbs)
Run 400 meters or Row 500 meters
Rest 3 minutes
Strength Accessory Finisher
Three sets of:
10 Stationary Dips (add weight if you’d like)
50-Foot Suitecase Carry
20 GHD Weighted Hip Extensions
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 2 minutes
A day behind, so Friday’s session today Gymnastics skills: AB 0:45/0:44 HSPU 12/12 AB 0:45/0:41 RMU 2/2 (must find the best grips to use…) AB 0:45/0:42 TTB 15/10 AB 0:42/045 Handstand shoulder taps 10/6 ?? Lunges: 35-38-40 kg for 20 reps Barbell cycling: I hit a 1-RM PR for Hang Power Clean! And was very close to hit 2 reps 1. 65 kg – 1 rep PR ?? 2. Bar-facing burpees 3:50 3. 57 kg – 6 reps 4. Row 2:01 5. 52 kg – 10 reps 6. AB 1:35 Accessory completed. Death March with 15 kg DB x 2.… Read more »
A. 315 for all sets
B. 8:40/9:00/10:03/11:45
C. Done
Tired now