KC & KMA at lower Bridal Veil Falls in Dupont State Park, NC.
Stay connected with nature. So many of us are in contact with concrete, asphalt, and other unnatural surfaces all day long. Use a weekly workout time to venture out onto a dirt trail, road or path.
FITNESS
A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. Against a two-minute running clock, complete the following:
400 Meter Run
Dumbbell Ground to Overhead x Max Reps
Complete a total of four sets, and rest exactly 2 minutes between sets.
AIM
A. Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 20 seconds
Dynamic Push-Up x 4-6 reps
Rest 3 minutes
B. Against a two-minute running clock, complete the following:
400 Meter Run
Pull-Ups x Max Reps
Complete a total of four sets, and rest exactly 2 minutes between sets.
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
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 1 rep @ 101%
*Set 6 – 1 rep @ 101+%
Rest as needed between sets
CROSSFIT MOMS
Advanced
For 15 minutes do:
250m row
15 shoulder press #45
15 good mornings #45
Intermediate
For 15 minutes do:
250m row
15 shoulder press #35
15 good mornings #35
Beginner
For 10 minutes do:
250m row
15 shoulder press #25
15 good mornings #25