Coach K & friends hiking the Gateway Loop in Scottsdale, Az.
FITNESS
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Push-Ups x 15-20 reps
Rest 60 seconds
Jump Rope Technique x 60 seconds
Rest 60 seconds
B.
Against a two minute running clock, complete as many rounds and reps as possible of:
Kettlebell Swings x 12 reps
Dumbbell Push Press x 9 reps
Burpees x 6 reps
Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.
AIM
A.
Three sets of:
Deadlift x 6-8 reps
Rest 90 seconds
Ring Dips x 12-15 reps
(If 15 ring dips is easy, load the dips on a fixed dip station, i.e. The Matador)
Rest 90 seconds
B.
Against a two minute running clock, complete as many rounds and reps as possible of:
155/105 lb. Deadlift x 12
155/105 lb. Hang Power Clean x 9
155/105 lb. Jerk x 6
Rest two minutes between sets, for a total of three sets. Pick up each round where you left off, and record total rounds and reps completed.
SPORT
A.
Two sets for quality, not time, of:
Double-Unders x 40 reps
Alternating Pistols x 6-8 reps each leg
(work on speed and efficiency)
Freestanding Handstand x 30-45 seconds
(accumulate time if sets are broken, or perform Nose-to-Wall Handstand Holds if you need a sub)
B.
Every minute, on the minute, for 30 minutes rotate through the following exercises:
Minute 1: Row 250/200 Meters
Minute 2: 4″/2″ Deficit Handstand Push-Ups x 8-10 reps
Minute 3: Power Snatch x 5 reps @ 75% of 1-RM
CrossFit Mom
Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.