Give your body (to include your booty!) some love this Valentine’s Day with a butt-kicking high intensity workout set to heart-pumping beats and who knows, maybe end with a Valentine’s Day treat! We guarantee you can KISS those calories good-bye with Coach K’s HIIT class! Tuesday at 9:15am @CrossFitOIB
A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
Station 3 – Banded Glute Bridges x 30 reps @ 10X0
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Alternating Reverse Lunges with KB Goblet Hold
200 Meter Run
A. Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.
If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.
B. Complete as many rounds and reps as possible in 12 minutes of:
9 Deadlifts (225/155 lbs)
12 Box Jumps (24″/20″)
200 Meter Run
A. Three sets for times of:
50 Double Unders
12 Kipping Handstand Push-Ups
1 Legless Rope Climb
Rest 60 seconds
B. Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%
C. For time:
20 Burpee Box Jump Overs (24″/20″)
30 Shoulder to Overhead (155/105 lbs)
40 Deadlifts (155/105 lbs)
D. Three sets of the following complex:
20 Dumbbell Tate Press
20 Dumbbell Skull Crushers
20 Dumbell Floor Press
Rest 2 minutes
Then. . .
One set of:
100 Banded Push Downs
Optional Additional Conditioning Session
Ten sets of:
Row 500 meters @ 2000 meter PR pace
Rest 60 seconds