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Tuesday: September 23, 2014

 

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
Kettlebell Swings x 15 reps
Pull-Ups x 10 reps
Burpees x 10 reps

 

AIM

A. Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
155/105 lbs Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps

 

SPORT

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(Let’s see how these feel after a few weeks away from them…and if these have been helpful, don’t be afraid to add them into your warm-up 2-3 days/week.)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 3-4 reps @ 21X0
(all sets must exceed loads used on August 19, 2014)
Rest 90 seconds

B. Four sets of:
Bulgarian Split Squats x 7-9 reps each leg @ 3011
Rest 45 seconds between legs, and 90 seconds after the second leg.

C. In 30 minutes, work through the following at 80-90% intensity depending on feel:
Row 1000 Meters
2 Legless Rope Climbs
20 Meter Handstand Walk

 

CROSSFIT MOMS

Rest Day