MON 01.25.21

Ryan


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.

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