A:Warm Up
In a group of 3, 3 Rounds: A: 30 Second Assault Bike B: 30 Second Plank Hold C: 30 Second KB Waiter’s Walk (15 sec each arm) Then, rotate. Each partner does each exercise 3 times. Then: 10m Toy Soldiers 10 roll backs to pigeon stretch (5/5) 10m Walking toe touch 10 EB deadlifts (set up workspace) Begin warming up for B1. B1: Clean Grip Deadlift (4 x 3) Set up like a clean and pull from floor, follow typical bar path that you would for the clean. Same pauses as last week here. 2 seconds @ 2 inches off floor and 2s at knees. Go heavier this week. B2: Push Press (4x3) Add ~5% from last weeks numbers. Use same tempo (40x1) Start a new round every 3 minutes for 12. This should allow you to push the weight more than last week. C: Metcon (5 Rounds for calories) 2 Minutes on, 1 minute off for 5 rounds: 5 Burpees over bar 10 Hang Clean and Jerks @ 95/65 20 Double Unders Max Cals on Assault bike or rower with remaining. Above is RX+ (with assault bike) RX is 75/55 and rower. Scale as needed.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |