Today’s schedule
5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- 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- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Weighted Pull ups
5-5-5-5 increasing weight
B. 5 Rounds [20 Minute Time Cap]
250/200m Row
15 Wallballs (20/14#) 10/9ft (Rx+ 11/10ft)
60 second plank hold toes on Medball
At Home
A. DB Bent Over Row or Pulling Movement
4 sets of 5 reps with 4 sec negative tempo
B. 5 Rounds [20 Minute Time Cap]
50 Double Unders
10 1-arm Thrusters (50/35) or 8 Reverse Burpees
30/30 second single leg plank hold
Post load for pull up and time for the WOD. Ex: 55#, 17:21 Rx
And coming tomorrow…
A. Deadlift Singles
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets
B. For Time [15min cap]
21 Bar Facing Burpees
21 Front Squats (135/95)
21 Shoulder to Overhead (135/95)
15 Bar Facing Burpees
15 Front Squats (155/105)
15 Shoulder to Overhead (155/105)
9 Bar Facing Burpees
9 Front Squats (175/115)
9 Shoulder to Overhead (175/115)
At Home
A. Single Leg Tempo DB Deadlift or Airplanes
3 sets of 4/4 at Tempo 4241
Rest 3 minutes between sets
B. For Time [15min cap]
21 DB Facing Burpees
21 DB Front Squats (50’s/35’s) or 42 Jumping Squats
21 DB Shoulder to Overhead (50’s/35’s) or HSPU
15 DB Bar Facing Burpees
15 DB Front Squats (50’s/35’s) or 30 Jumping Squats
15 DB Shoulder to Overhead (50’s/35’s) or HSPU
9 DB Bar Facing Burpees
9 DB Front Squats (50’s/35’s) or 18 Jumping Squats
9 DB Shoulder to Overhead (50’s/35’s) or HSPU
Post load for deadlift and time for the WOD. Ex: 405#, 10:10 Rx
