- Don’t forget next Wednesday night we will be on the Causeway for our 4th Annual B4B event! No classes at the box!
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FITNESS
A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes
B. Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Ground to Overhead
100 Meter Run
AIM
A. Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
SPORT
A. Three sets of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
B. Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
C. Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%
Reset the barbell every time on the floor…do
not perform these touch and go.
D. Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach
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