“Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless.”

FITNESS

A. Three sets of:
Single Leg Romanian Deadlift x 6-8 reps each leg
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
Jump Rope Skill Work x 45-60 seconds
Rest 45 seconds

B. For time:
20 Shoulder to Overhead
200 Meter Run
15 Shoulder to Overhead
400 Meter Run
10 Shoulder to Overhead
600 Meter Run

AIM

A. Take 10-15 minutes and build to a heavy Clean and Jerk

B. For time:
20 Shoulder to Overhead (135/95 lbs)
200 Meter Run
15 Shoulder to Overhead (135/95 lbs)
400 Meter Run
10 Shoulder to Overhead (135/95 lbs)
600 Meter Run

SPORT

A. Take 15-20 minutes to build to today’s heavy Snatch.

B. Take 15-20 minutes to build to today’s heavy Clean & Jerk.

C. Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

CROSSFIT MOMS

“Baby J.T.”

Advanced
21-15-9
Shoulder press #65
Dips
Push ups

Intermediate
21-15-9
Shoulder press #45
Dips
Push ups

Beginner
15-12-9
Shoulder press #25
Dips
Push ups

*Dips can be done on the rings, parallel bars or a bench.

The seriousness of the one-armed press.

FITNESS & AIM

A. Four sets of:
Dumbbell Walking Lunges x 20 steps @ 10X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

B. Three rounds for time of:
Wall Ball Shots x 20 reps
Kettlebell Swings x 15 reps
Burpee Pull-Ups x 10 reps

SPORT & CROSSFIT MOMS

Rest Day

Coach K testing out the True Mudd course at Low Country Preserve in Tabor City.

Check out their website for future races in our area. There’s one this weekend!

Endurance

45 minute Row for distance.

FITNESS & AIM

A. Five sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups (w/DBs) x 8-10 reps each leg
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm
Rest 45 seconds

B. Four sets for max reps of:
30 seconds of Push Press (95/65 lb)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds

SPORT

A. Three sets, not for time, of:
Double-Unders x 40-50 reps
(note sets if not performed unbroken)
Alternating Pistols x 10-12 reps
Ring V-Outs x 6-10 reps

B. Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

C. On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM
6 Burpees Over the Barbell
Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

D. Every minute, on the minute, for 5 minutes:
15 Chest-to-Bar Pull-Ups
(If you know that you will not be able to keep pace, modify the reps and try to maintain that rep scheme for all 5 minutes.)

CROSSFIT MOMS

“Baby Michael”

Advanced
3 rounds
600m run
20 good mornings #45
20 knees to elbows

Intermediate
3 rounds
400m run or walk
15 good mornings #35
15 knees to elbows

Beginner
3 rounds
200m run or walk
10 good mornings #25
10 knees to elbows or knee ups

Tricia, faster than that little BMW of hers.

FITNESS

A. Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
AbWheel Roll-outs x 6-8 reps @ 3011
Rest 45 seconds

B. Complete as many Burpees as possible in 3 minutes

AIM

A. Six sets of Bench Press
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Set 3 – x 1 rep
*Set 4 – x 3 reps
*Set 5 – x 2 reps
*Set 6 – x 1 rep
Rest 2-3 minutes between sets

B. Complete as many Burpees as possible in 3 minutes

SPORT

A. Two sets, not for time, of:
Wall Climbs x 3-4 reps
Muscle-Ups x 3-8 reps
Toes to Bar x 10-12 reps

B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
(Perform all sets between 80-95% of your 1-RM.)

C. Three sets of:
Snatch Push Press x 3 reps
Rest 90 seconds
Weighted Pull-Ups x 3 reps
Rest 90 seconds

D. Against a 3-minute running clock, perform the following:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs)
Rest 3 minutes between sets, and complete a total of five sets.

CROSSFIT MOMS

Rest Day