CrossFit – Mon, Oct 7
CrossFit – Mon, Oct 7
Suggested Warm-Up
Warm-Up
2 ROUNDS
200m Run
10 Leg Swings (Front/Back)
10 Leg Swings (Right/Left)
10 BW Good Mornings*
5 Inch Worm + Push-Up**
10 Slow Deadbugs
*Add Barbell in RD2
**8 Hand-Release Push-Ups in RD2
Strength – All
Deadlift (ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
)
Build to a 1-Rep Deadlift
)
(Score is Weight)
Week 1 of 6
Strength | 5-3-1 Cycle
Workout – Performance
2 ROUNDS FOR TIME (Time)
400m Run
25 Hand Release Push-Ups
25 Deadlifts (185/135)
(Score is Time)
KG BB: (85/60)
Workout – Fitness
2 ROUNDS FOR TIME (Time)
400m Run
20 Push-Ups
20 Deadlifts (135/95)
(Score is Time)
KG BB: (60/42.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY
6 Slow Empty BB Jefferson Curls
8/8 Sciatic Nerve Floss
10 Slow Cat Cows
10 Alt. Scorpions
-Rest as Needed b/t Sets-
(No Measure)
