The Saturday class gets a dose of Coach Jeff’s Tabata Abs
FITNESS
A. Three sets of:
Back Squats x 8-10 reps @ 20X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each arm @ 2110
Rest 60 seconds
Hollow Hold/Rocks x 45-60 seconds
Rest 60 seconds
B. Three rounds for time of:
30 Wall Ball Shots (20/12 lbs.)
20 Toes to Bar (controlled kipping only, scale to knees to chest or strict on floor)
AIM
A. Five sets of:
Back Squat x 3-5 reps @ 20X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each arm @ 2110
Rest 60 seconds
B. Three rounds for time of:
30 Wall Ball Shots (20/12 lbs.)
20 Toes to Bar
SPORT
A. Three sets, not for time, of:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg
L-Pull-Ups x 5-8 reps @ 2110
B. Six sets of:
Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest as needed
C. Back Squat @ 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 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
CROSSFIT MOMS
Advanced
5 rounds
10 medicine ball cleans #12
10 wall ball #12
Intermediate
4 rounds
10 medicine ball cleans #10
10 wall ball #10
Beginner
3 rounds
10 medicine ball cleans #8
10 wall ball #8