Crossfitsv final2

Nothing assigned for September 24, 2018

Warm Up:

9/24/2018 Similar structure to last week with a quick hitter barbell workout ""Grace"" followed by some conditioning work. Each interval today in the conditioning should be quite hard, but aim to keep them similar in time. We'll be testing some of these things in a few weeks, so put in the work now! --------------------- Ride 5 minutes --every 2 minutes complete: --5 roll-over v-sit --20 mountain climbers --10 kip alternating calf stretch ***Burgener Clean*** x 3 3 rounds with empty bar

Warm Up:

3 rounds of: --5 ***inch worm*** + push-up --10 ***laying hammie*** --15 romanian deadlift (empty barbell)

Strength:

Deadlift : 2 @ 95%, 5 @ 75%, 5 @ 75%, rest 2 mins

Deadlift 1x2 at 95% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x5 at 75% 1RM Rest 2 mins between sets.

Week 8 Work Set --95% 1x2 reps Speed Set --75% 2x5 reps, rest 2 mins between sets

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Accessory:

Lifting: Power Shrugs, Stiff Legged Deadlifts, Bent Over Rows and 2 more

Power Shrug 5-5, using heaviest weight per set Stiff Legged Deadlift 5-5, using heaviest weight per set Bent Over Row 5-5, using heaviest weight per set Underhand Lat Pull Down 5-5, using heaviest weight per set Good Morning 5-5, using heaviest weight per set

--Power Shrug- at 70% of original deadlift max --Rest 1:30-2 mins between sets

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Aerobic Short:

4 RFT: Rows and 400 m

4 rounds for time of: Row, 500 m Rest 2 mins Run, 400 m Rest 2 mins

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Post Workout:

Roll/Smash Calves --2 mins/side Reverse Hyper --3x20 (light)

Warm Up:

3 rounds of: --5 ***inch worm*** + push-up --10 ***laying hammie*** --15 romanian deadlift (empty barbell)

Strength:

Deadlift : 2 @ 95%, 5 @ 75%, 5 @ 75%, rest 2 mins

Deadlift 1x2 at 95% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x5 at 75% 1RM Rest 2 mins between sets.

Week 8 Work Set --95% 1x2 reps Speed Set --75% 2x5 reps, rest 2 mins between sets

View Results (0)

Accessory:

Lifting: Power Shrugs, Stiff Legged Deadlifts, Bent Over Rows and 2 more

Power Shrug 5-5, using heaviest weight per set Stiff Legged Deadlift 5-5, using heaviest weight per set Bent Over Row 5-5, using heaviest weight per set Underhand Lat Pull Down 5-5, using heaviest weight per set Good Morning 5-5, using heaviest weight per set

--Power Shrug- at 70% of original deadlift max --Rest 1:30-2 mins between sets

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Aerobic Short:

4 RFT: Rows and 400 m

4 rounds for time of: Row, 500 m Rest 2 mins Run, 400 m Rest 2 mins

View Results (0)

Post Workout:

Roll/Smash Calves --2 mins/side Reverse Hyper --3x20 (light)

Warm Up:

3 rounds of: --5 ***inch worm*** + push-up --10 ***laying hammie*** --15 romanian deadlift (empty barbell)

Strength:

Deadlift : 2 @ 95%, 5 @ 75%, 5 @ 75%, rest 2 mins

Deadlift 1x2 at 95% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x5 at 75% 1RM Rest 2 mins between sets.

Week 8 Work Set --95% 1x2 reps Speed Set --75% 2x5 reps, rest 2 mins between sets

View Results (0)

Accessory:

Lifting: Power Shrugs, Stiff Legged Deadlifts, Bent Over Rows and 2 more

Power Shrug 5-5, using heaviest weight per set Stiff Legged Deadlift 5-5, using heaviest weight per set Bent Over Row 5-5, using heaviest weight per set Underhand Lat Pull Down 5-5, using heaviest weight per set Good Morning 5-5, using heaviest weight per set

--Power Shrug- at 70% of original deadlift max --Rest 1:30-2 mins between sets

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4 RFT: Strict Toes-to-bars, Double Kettlebell Front Rack Carries and Double Unders

4 rounds for time of: 10 Strict Toes-to-bars Double Kettlebell Front Rack Carry, 70/53 lbs, 200 ft 60 Double Unders

--Goal: sub 14 mins

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Post Workout:

Roll/Smash Calves --2 mins/side Reverse Hyper --3x20 (light)

Warm Up:

3 rounds of: --5 ***inch worm*** + push-up --10 ***laying hammie*** --15 romanian deadlift (empty barbell)

Strength 1:

Sumo Deadlift : 5-5-3-3-2

Sumo Deadlift 5-5-3-3-2 Use the heaviest weight you can for each set. Rest as needed between sets.

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Strength 2:

Single Leg Deadlift : 10-10-10

Single Leg Deadlift 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.

--3x10/side

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Strength 3:

Strict Toes-to-bars : 3x12

Strict Toes-to-bars 3x12 Rest as needed between sets.

--8-12 reps

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Garage Version:

Lifting: Dumbbell Deadlifts and Single Leg Deadlifts

Dumbbell Deadlift 10-10-10, using heaviest weight per set Single Leg Deadlift 10-10-10, using heaviest weight per set

--Dumbbell or kettlebell deadlifts --Single leg deadlifts- 3x10/side

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Garage Version:

Strict Toes-to-bars : 3x12

Strict Toes-to-bars 3x12 Rest as needed between sets.

--8-12 reps

View Results (1)

Post Workout:

Roll/Smash Calves --2 mins/side Reverse Hyper --3x20 (light)


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