Pistol Development:
Rx: EMOM 10
10 Single Arm Front Rack Alt. Pistols
FX: 10 Pistols
Tabata:
Kettlebell Swings 32/24, Fx: 24/16
*Rest 1:00
Double Unders
*Rest 1:00
Ring Rows
*Rest 1:00
Row Calories (Rx+AAB)
*Full Tabata per movement. Not Rotating
Push Press:
4 x 8 (A: 75-80% of 1RM)
AMRAP 4:
12/9 Cal Row
8 Burpees Over the Rower, Fx: 8 burpees
Rest 4:00
AMRAP 4:
10/7 Assault Bike Calories
8 Toes to bar, Fx: V-ups
Rest 4:00
AMRAP 4:
100 m Run
8 Handstand Push ups, Fx: Hand release Push ups
*Score is total Gymnastics reps
**Each 4 min working period should be an all out sprint
Sumo Deadlift:
3 x 10 (A: 75-80% of 1RM Deadlift)
Superset with 3 x 10 Supermans w/2 count hold
AMRAP 9:
6 Hang Power Clean and Jerks 115/85, Fx:95/65
12 Box Jumps 24/20
Yoga cancelled tonight.
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Muscle Up Skills and Drills:
Rx: 5 x 3 Strict Muscle Ups
Fx: 5 sets of 3 swings + 1 Muscle up (or a similar complex).
Development:
3-5 Sets:
5 False Grip Ring Pull ups, 5 False grip ring rows
5 Low ring transitions
“Schlitz”
4 rounds:
400m Run
4 Muscle Ups Fx: 4 Chest to bar Pull ups + 4 Ring dips
40 Double Unders
*Courtesy CrossFit New England
3 x :45
Front Rack KB Wall Sit
Rest 1:00
Back Squats:
Every 4 Minutes for 20 Minutes
Perform 10 Reps (ME: Working sets start at 60% of 1RM)
Accessory-3 Sets of:
16 DB Bulgarian Split Squats (8L/8R)
15 Partner situps with Medball toss
10 Ring Rows (go weighted or elevate feet on box if possible)
Snatch Complex:
6x 1 Low Hang below the knee Power Snatch + 1 Low Hang above the knee Power Snatch (ME)
Beginners:
6 x 2 Low Hang Power Snatch (A: above the knee)
“2018 Regionals Event 6”
For time:
4 rope climbs
16 thrusters 155/105, Fx: 115/80
3 rope climbs
12 thrusters 155/105, Fx: 115/80
2 rope climbs
8 thrusters 155/105 , FX:115/80
Regionals Time cap: 7 minutes (Allow athletes to go over based on time available in class but use this as a benchmark)
Strength and Skill Schedule:
Monday: Benchmark Wod “Filthy Fifty”
Tuesday: Snatch Complex and Regionals Workout
Wednesday: Back Squats
Thursday: Muscle Ups and Hero WOD
Friday: Sumo Deadlifts
Saturday: Push Press and Triple AMRAP
Sunday: Pistol Skill Work
It’s Monday, time to grind!
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“Filthy Fifty”
For time:
50 Box Jumps (24″/20″)
50 Jumping Pullups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Knee-To-Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wallballs (20/14)
50 Burpees
50 Double unders
Compare: 1/28/17
Front Squat:
3 x 10 (Across around 75% of 1 RM)
3 Rounds for time:
20 Gobet Squats 50/35, Fx:35/20
20m Bear crawl
20m Single Arm DB Overhead Lunge 50/35, Fx:35/20
20 Toes 2 Bar Fx: Abmat Sit ups
Join us today for a Free Class! https://crossfitroute7.com/try-us-for-free/
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For time*:
800m Run
20 Strict HSPU (Fx = HSPU)
20 C2B Pull-ups (Fx = Pull-ups)
20 Deadlifts (275/185#) (Fx = 225/155#)
40 Burpees
20 Deadlifts (275/185#)
20 C2B Pull-ups
20 Strict HPSU
800m Run
*40 minute time cap