THUR 04.01.21

Damon


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Power Box Jumps
5 sets of 3 working up in height.

B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups (20/14)
400m Run
60 Ab Mat Sit Ups

At Home
A. Weighted Squat Jumps

5 sets of 3

B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Straight Leg Raises
400m Run
50 V-Ups
400m Run
60 Ab Mat Sit Ups

Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx


And coming tomorrow...

A. Tempo Deadlift:
3-3-3-3-3
work up to 70% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53)
Minute 3: 15 Air Squats

At Home
A. Single Leg Tempo Deadlift:

5 x 3/3 at Tempo: 3033

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg DB Deadlift (5/5) (50/35)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 285#, 42 Rx+


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