FITNESS
A. Four sets of:
Back Squat x 6-8 reps @ 20X1
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
B. Three rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400 Meter Run
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AIM
A. Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets
B. Three rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400 Meter Run
SPORT
A. Five sets for times of:
Row 250 Meters
12 Alternating Pistols
12 Pull-Ups
Rest 90 seconds
B. 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 2-3 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.
C. Three sets, not for time, of:
Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds