Nutrition Prescription Seminar Saturday with Coach K from 10:30 – 2pm. Register: http://bit.ly/CFOIBNutritionSeminar
FITNESS
A. Three sets of:
Single Leg Deadlift x 8-10 reps each leg @ 3011
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Pull-Ups x 4-6 reps @ 2111
Rest 60 seconds
B. Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Man-Makers
100 Meter Run
10 Burpees
100 Meter Run
AIM
A. Take 12-15 minutes and build to today’s 1RM Clean and Jerk
B. Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
100 Meter Run
Burpee Pull-Ups x 10 reps
100 Meter Run
SPORT
A. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
If you don’t know your current 1-RM you can make an educated guess, or you can use this calculator resource: http://www.exrx.net/Calculators/OneRepMax.html
B. For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters
10 Wall Ball Shots
It’s not required, but it should be considered implied that the wall ball shots should be unbroken for each set. If weather doesn’t permit running, you have two good options: (1) move to San Diego and train at Invictus; or (2) substitute a 400m row if you’re 175 lbs or less and a 500m row if you’re over 175 lbs.
Rest until the clock reaches 12 minutes, and then…
C. Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings (32/24 kg)
D. Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds
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.