- Don’t take life too seriously. Nobody gets out alive.
Endurance
Run 1200m @90% aerobic capacity
rest 6 min
x3
– pace these runs for even output, slightly increasing effort
FITNESS
A. Four sets of:
Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds
Rest 45 seconds
B. Five rounds for time of:
Push-Press x 10 reps
Barbell Lateral Jump Overs x 15 reps
AIM
A. Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.
B. Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps
SPORT
A. Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build over the course of the 8 sets.
B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
C. Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees
Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.
D. Three rounds for time of:
Run 800 Meters
100 Double-Unders
10 Thrusters (175/115 lbs)
Rest 3 minutes
CROSSFIT MOMS
Advanced
30-20-10
Back squats #65
Push ups
Pull ups
Intermediate
20-15-10
Back squats #45
Push ups
Pull ups or progressions
Beginner
15-10-5
Back squats #15-25
Push ups
Pull up progressions