“What’s that Uncle Brian? I got more reps on 14.5 than you?” -Walker (aka dub-dub)
FITNESS
A. Four sets of:
Shoulder Press x 6-8 reps @ 21X1
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Supinated Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
B. Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell or Barbell Shoulder to Overhead
Pull-Ups
AIM
A. Five sets of:
Shoulder Press x 2-4 reps @ 21X1
Rest 90 seconds
Weighted Pull-Ups x 2 reps @ 21X0
Rest 90 seconds
B. Complete rounds of 21, 15 and 9 reps for time of:
115/75 lb Shoulder to Overhead
Pull-Ups
(take the push press from the ground, not a rack)
SPORT
A. Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
B. Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed
C. Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 75-80%
Rest 2 minutes between sets
D. If possible, get a good massage, acupuncture, contrast bath or other recovery modality of your choice. We’re coming into to home, and you need to be fresh to finish strong.
CROSSFIT MOMS
Advanced
4 rounds
7 pull ups
7 dips
15 kettlebell deadlifts 32kg
20 walking lunges
Intermediate
3 rounds
7 pull ups or progressions
7 dips
12 kettlebell deadlifts 24kg
15 walking lunges
Beginner
3 rounds
5 pull up progressions
5 dips
9 kettlebell deadlifts 16kg
10 walking lunges
*For dips: Use rings, parallel bars or a bench.