CrossFit – Wed, Jan 14
Warm Up
Banded Deadlift (Every 1:30 min for 8 sets:
3 Banded Sumo Deadlifts @ 45-50% )
Band is draped over the barbell, athlete stands on the band resting on the ground. Hands may be either inside or outside the band
*the goal of these pulls is to be as fast as possible!
METCON (12 Rounds for reps)
At the 0:00 mark…
For time:
9-7-5-3 reps of:
Shuttle Runs (25 feet down AND back = 1)
21-18-15-12 reps of:
Toes to Bar
Goal = <11 minutes
Cap = 12 minutes
At the 14:00 mark…
For time:
12-15-18-21 reps of:
Double Dumbbell Power Cleans (50/35lbs)
3-5-7-9 reps of:
Shuttle Runs (25 feet down AND back = 1)
Goal = <11 minutes
Cap = 12 minutes (26 minute mark)
Accessory Work
3 Sets
10 Bicep Curls
15 Banded Tricep Extensions
Three sets of:
30 Seconds Hollow Rock Hold
30 Seconds Superman Hold
10 Banded Good mornings