Crossfit

Wednesday

Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
3 Steady Rounds
:30 HS Hold
20 Side Lunges
30 Double Unders or 1:00 Practice
Back Squat (5×2 @ 90%+ Every 2:30 – Smooth, Controlled Reps)
Metcon (Time)
RX
For Time
50 35 20
Wall Balls 20/14
Push Ups
Calorie Row

Scaled & Best Self
40 30 20
Wall Balls 14/10
Bar Push Ups
Calorie Row

Metcon
Mobility May
1:00 Lying Pec Stretch Each Arm
1:00 Couch Stretch Each Leg
1:00 Forward Fold

Crossfit

Tuesday

Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
Part 1 – Heart Rate
2 Quick Rounds
250m Row
15 Light Push Press
10 Strict Chin Ups (Underhand)

Part 2 – Movement Prep
3 sets starting with an empty bar
4 Snatch Deadlifts
3 Hang Power Snatch
2 OHS
1 Snatch Balance

Snatch (12z1 Every :30 75-80% – Focus on Technique)
These reps are going to be very quick. Stay close to your bar and be ready.
Metcon
Mobilty May
1:00 Pigeon Stretch Each Leg
1:00 Seal Pose
1:00 Band Shoulder Stretch Each Arm

Crossfit

Monday
Don’t forget to sign up for a free 15 minute massage by Misty Hearty from United Sport Solutions this evening. If you haven’t check your emails for the sign up link sent out last week!

Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Weakness Warm Up
Max Effort 100 Calorie Bike (Time)
100 Calorie Bike

Remember this is a warm up. If you’re feeling good then push the pace, if not then just get warm.
Deadlift (5×3 @ 75-87.5% Every 2:00 T&G NO BOUNCE)
Heavier than 5/11. Use the same weight for all sets.
Metcon (Time)
RX+
3 Rounds
1 Mile Run 25:00 CAP
3:00 Rest

RX
4 Rounds 20:00 CAP
800m Run
2:00 Rest

Scaled and Best Self
3 Rounds 20:00 CAP
800m Run
2:00 Rest

The goal for today is to get some mileage in, but with some consistency in your pace. So, choose your level wisely!
Metcon
Mobility May
1:00 Calf Stretch Each Leg
1:00 Seated Straddle Each Side
1:00 Seated Straddle