Today’s schedule
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
10 Rounds [30min cap]
250m Row
30 Double Unders
10 Burpee Box Jump Overs (24/20″)
Intermediate
8 Rounds [30min cap]
250m Row
30 Double Unders
8 Burpee Box Jump Overs (24/20″)
Scaled
8 Rounds [30min cap]
200m Row
20 Speed Step
5 Burpee Box Step Overs (20/16″)
At Home
10 Rounds
200m Run
30 Double Unders
10 Burpee Broad Jumps (4/3’)
Post time to complete the WOD. Ex: 22:40 Rx.
And coming tomorrow…
A. Deadlift Singles
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM
B. EMOM 10
Min 1: 10 Strict HSPU
Min 2: 10 Cossack Squat (50/35)
At Home
A. Single Leg Tempo Deadlift
4 sets of 5/5 at 4141
Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.