Every CrossFit OIB workout isn’t just about “the clock”. In fact, the first half of our classes are dedicated to perfecting our athlete’s movement through strength training. Add in world class coaching and you’ve got a fitness program built for longevity . . . Not just random workout after random workout.
The Russian Step Up is just one of the exercises our FITNESS athletes train for improving structural balance. #cfoib #fitnessforthelonghaul
FITNESS
A. Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Alternating Reverse Lunges x 10 steps each leg
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds
B. Three rounds for time of:
Thrusters x 10 reps
Kettlebell Swings x 15 reps
Pull-Ups x 20 reps
AIM
A. Take 12-15 minutes to work on technique and build to a heavy, but not necessarily 1-RM,
Split Jerk
B. Three rounds for time of:
135/95 lbs Thrusters x 10 reps
32/24 kg Kettlebell Swings x 15 reps
Pull-Ups x 20 reps
SPORT
A. Three sets, not for time, of:
Muscle-Ups x 3-8 unbroken reps
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps
B. Front Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80%
*Set 3 – 3 reps @ 85%
*Set 4 – 3 reps @ 90%
Rest 2 minutes between sets
C. Eight sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes
D. Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 85%
*Set 4 – 4 reps @ 90%
Rest 2-3 minutes between sets
CROSSFIT MOMS
Rest Day