CrossFit – Tue, Aug 29
Warm Up
Shoulder Press 3-1-1-1 (Weight)
*Do a set every 2 minutes.
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
1 Barbell Strict Press @ 9.5/10 RPE
1 Barbell Strict Press @ 10/10 RPE
Deadlift 2-1-1-1-1-1 (Weight)
*Do a set every 1 minute 30 seconds.
2 Deadlift @ 7.5/10 RPE
1 Deadlift @ 8/10 RPE
1 Deadlift @ 8.5/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9.5/10 RPE
1 Deadlift @ 10/10 RPE
“Goonies Never Say Die!” (Time)
3 Sets:
Ski 500m
-Rest 1 minute-
Row 500 meters
-Rest 1 minutes-
Bike Erg 1000 meters
-Rest 2 minutes b/t sets-
Time Cap each set: 9 minutes 30 seconds (men)/10 minutes (women)
1. Mayhem Hip Halo Activation
* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats
2. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)