FITNESS
A. Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds
B. Three rounds for time of:
400 Meter Run
10 Man-Makers
AIM
A. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
B. Three rounds for time of:
400 Meter Run
10 Man-Makers
SPORT
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps
B. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
C. One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM
D. Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
15/10 Muscle-Ups
Run 800 Meters
If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.
CROSSFIT MOMS
Rest Day