banner

TUESDAY 180731

Warm-up:

Individual…

Row or Bike

Foam Roll Hamstrings

Banded Hamstrings

Group…

Samson Lunges Down

Zombie Walks Back

Pigeon Stretch both sides

Monster Walks

10 Squats

Review the Deadlift- take 5 minutes to build up to 50%

 

Strength and Skill:

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2 minutes between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

Take 15 min

Fitness:

Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calories of Assault Bike
15 Alternating Single-Arm Dumbbell Snatches
30 Alternating Reverse Lunges with Dumbbells

Performance:

Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (50/35 lbs)
15 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

 

Mobility:

Roll Posterior

Banded Hamstrings

LAX to glutes and plantar fascia

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin