Wednesday
CrossFit XD – CrossFit
Metcon (4 Rounds for time)
4 rounds each for time:
10 burpees
20 sit ups
30 push ups
rest 1 minute
4 rounds each for time:
10 burpees
20 sit ups
30 push ups
rest 1 minute
Sprint Drills
-A
-B
-C
-Straight Leg
Spiderman
Pidgeon
Partner Hamstring
Every :45 Seconds
50m Sprint
x 6
150 KBS 70/54
12 min AMRAP:
200 meter run
20 back squats 135/95
2 Rounds
400m Run
AMRAP Burpees
(1 Partner runs while other does burpees until they return. Then switch)
Banded shoulder pull back
Samson stretch
Seated forward bend
Push Press
2 Person Teams
2 Rounds:
60 Wall Balls
50 Pull Ups
40 Box Jumps
30 Push Ups
20 Push Press #135/95
*Non-working athlete holds kettlebell #70/53
5 Rounds
3 Min AMRAP
10 Deadlift #155/95
10 Burpee Over the Bar
10 Abmat Sit Up
*Rest 1 minute between each 3 Min AMRAP
5 Rounds
3 Min AMRAP
10 Deadlift #155/95
10 Burpee Over the Bar
10 Abmat Sit Up
*Rest 1 minute between each 3 Min AMRAP
2 attempt handstand hold (w/ wall)
250m Row
2 Seesaw walk
Lat roll out
Superfriend quad smash
3 Rounds
400m Run
30 Air Squats
20 Handstand Push Ups
*Scaling available for handstand pushups
Warm Up
Pull up Progression
-5 kip swings
-5 knee tucks
-5 pull ups
Floor Drill
Calf stretch
Standing Lacrosse ball mash
Post hamstring stretch
For time:
30 Power Cleans #205/125
*At the top of each minute complete 30 double unders
Warm Up
High Knee A – Steps
High Knee B – Steps
High Knee C – Steps
Straight Leg Strides
Lateral Jump to sprint
Boot strappers
Hip capsule internal rotation w/ kettlebell
Couch stretch
Front Squat w/ PVC pipe
Heavy day!! It is so important to devote a day to just lifting about once a week. Heavy weight with these reps will get you lean and strong, not bulky. Max effort, y’all!
Foam roll out
Ipsilateral Dead Bugs – 10 reps
Pillar to plank press up – 10 reps
Contralateral Inch Worm – 10 reps
Empty bar snatch grip deadlifts – 10 reps
For time:
21-15-9-6-3
Power Snatch #75/55
Toes 2 Bar