Strength

3 Rounds for QUALITY

:30 Hollow Hold
:30 Rest
:30 Right Side Plank 
:30 Rest
:30 Left Side Plank
:30 Rest
15 GHD Sit Ups (Fx: Weighted Sit Up)

Rest 2:00

Conditioning

AMRAP 6

10 Right Side Kettlebell Hang Cleans (32/24) (Fx: 24/16)
5 Right Side Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)
10 Left Side Kettlebell Hang Cleans (32/24) (Fx: 24/16)
5 Left Side Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)

Post-WOD Finisher

Accumulate
2:00 Deadhang 
2:00 Overhead Plate Hold (45/25)

Switch movements when you break.

Strength

5 Sets
3 Push Press @80 – 85%

Time Cap 12:00

Conditioning

4 Rounds
5 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
20 Wall Balls (20/14)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Strength

E3MOM 15
Romanian Deadlift
1: 10@40 – 45%
2: 10@40 – 45%
3: 10@40 – 45%
4: 10@45 – 50%
5: 10@45 – 50%

% Based on 1RM Deadlift

Conditioning

AMRAP 11
3 – 6 – 9 – 12 – 15…
Toes to Bar
100m Run Between Rounds

We’re coming up on the first DEXA scan at Ballston CrossFit this Saturday! Sign up for a before/after scan for $150, or a one-time scan for $90.

Warmup

Thunderstruck (play the song, then do a burpee every time they said the word “Thunderstruck”)

Shoulder Mobility– we used this video last week, so pick a few different ones and do those (spend ~10-15 mins on this). 

Strength

A) Close Grip Push-Ups– 4xME
B) Inverted Rows– 3xME 

I chose these Close Grip Push-Ups over “Diamond” Push-Ups because you get the same effect, without having to put your shoulder in an undesirable (internally rotated) position. 

As for the inverted rows, do your best to figure out a SAFE way to do them in/around your home. If you google it there are many ways to skin this cat, I will leave up to you what you decide is the best (please read: SAFEST) way to do them at home.

And yes, there is supposed to be one more set of Push-Ups than Rows.

Conditioning

22-16-10

Thrusters
Burpees over an Object 

If you have something to do thrusters with (DB/KB/whatever) please use that (do half of each set on each side if it’s only one object), OR do double the amount of jumping lunges.  Then do your burpees over said object, or just set something on the floor and do them over that

Conditioning

Do 30-60 minutes of Steady State Cardio- Run, Bike, Swing, etc

I can’t believe I’m saying it but here we are- find something you can do whether it be Biking, Swimming, Elliptical, or even…Running. And do it for 30-60 minutes straight.  Believe it or not it is actually a skill that could come in handy one day, for something… I guess.