Nutrition Prescription Seminar tomorrow with Coach K from 10:30 – 2pm. Register: http://bit.ly/CFOIBNutritionSeminar
FITNESS & AIM
A. Three sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 60 seconds
Double-Unders x 60 seconds
Rest 60 seconds
B. In teams of two, alternate sets to complete four each of:
10 Calorie Row
20 Barbell or Dumbbell Thrusters
30 Kettlebell Swings
SPORT
A. Every minute, on the minute, for as many minutes as possible…
Push Press x 1 rep
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.
B. Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling.
C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%
All percentages based off of best successful 1-RM established on December 8, 2014 – if you were following the program.
D. For time:
95/65 lb Thrusters x 21 reps
7 Muscle-Ups
Thrusters x 18 reps
6 Muscle-Ups
Thrusters x 15 reps
5 Muscle-Ups
Thrusters x 12 reps
4 Muscle-Ups
CROSSFIT MOMS
Advanced
5 rounds
15 backsquats #65
15 shoulder press #25 dumbbells
Intermediate
4 rounds
15 backsquats #45
15 shoulder press #20 dumbbells
Beginner
3 rounds
15 backsquats #25
15 shoulder press #15 dumbbells