Strength:
“Diane”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push Ups
Conditioning:
3 Rounds
15 GHD Sit Ups/Weighted Sit Ups
30 Double KB Front Rack March
:45 Weighted Plank (↑)
1:00 Easy Ski/Bike
Strength:
“Diane”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push Ups
Conditioning:
3 Rounds
15 GHD Sit Ups/Weighted Sit Ups
30 Double KB Front Rack March
:45 Weighted Plank (↑)
1:00 Easy Ski/Bike
Saturday, January 25 Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information
Strength/Gymnastics:
5:00 Handstand Hold Practice
Conditioning:
14 Rounds
With a partner, alternating movements
15/12 Calorie Row (Fx: 12/10)
10 Push Ups
5 Burpees Over the Rower
25 min Cap
Mobility Finisher:
Stretch 2:00/Transition :15
1: Right Leg Couch Stretch
2: Left Leg Couch Stretch
3: Right Leg Pigeon Stretch
4: Left Leg Pigeon Stretch
5:45Pm Double Under and Bar Muscle Up Skills Clinic
Strength:
E3MOM 18
5 Push Jerks (ME)
Conditioning:
AMRAP 7
5 Power Snatches (115/80) (Fx: 95/65) (Rx+: 135/95)
10 Overhead Squats (115/80) (Fx: 95/65) (Rx+: 135/95)
| Monday | Back Squats | 5:30-7:15 pm: Injury Screening with Dr. Stacy Snow |
| Tuesday | Push Jerks | 5:45Pm Double Under and Bar Muscle Up Skills Clinic |
| Wednesday | Partner Rowing MetCon | |
| Thursday | “Diane” | |
| Friday | Running and Rope Climb | |
| Saturday | Rower and Push Press Complex | Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information |
| Sunday | Strict Gymnastics Strength |
Strength:
E2MOM 10
Back Squat
8@65-70%
2×8@70-75%
2×8@75-80%
Conditioning:
3 Rounds
30 Wall Balls (20/14)
30 Box Jumps (24/20)
E3MOM 15
3 Jerk Dip Holds (↑)
Ten second pause in dip on each rep. Start at 90 – 95% of front squat and build in small increments.
Conditioning:
AMRAP 10
5 Left Arm Devil’s Press (50/35) (Fx: 35/20)
5 Right Arm Devils Press (50/35) (Fx: 35/20)
10 Left Arm Dumbbell Thrusters (50/35) (Fx: 35/20)
10 Right Arm Dumbbell Thrusters (50/35) (Fx: 35/20)
