Max Effort Upper
Bench Press
3-4 Warm Up Sets + 4 attempts at your max
4 Rounds
Max Ring Push Ups
Max Dips
12×2@50%
Extra Work
4 Rounds
Max Push Ups
Max Rep Rack Lock outs
Max Rep Weighted Pull Ups@30%
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Side Step Sled Pull 4x50m
20 Glute Ham Raises
7 min to find
1RM Deadlift
3 Min Rest
5 Rounds
5 Shoulder to Overhead
10 Burpees
3 Min Rest
1 Mile Run
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CrossFit Warm up
3 rounds 10th reps of each
Pull ups
push ups
Sit ups
Squat
Glute ham raise
WOD
5 rounds
200m run
30 KB swings
20 lunges
POST WOD
60 static squat sled rows
60 tru back ext
30 thorasic ext
Lots of mobility
Monday April 4th, 2011
Warm Up
100 Double Unders (10 sec Plank penalty for each miss)
3x
10 Box Air squats FAST
10 deadbugs
10 squat med ball throws (each side)
10 2 arm 1 leg
10 side lunges (each side)
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20 Glute Ham Raises
Max Effort Upper
Find your 1rm Press
The idea is to hit a 9 or 10 in difficulty
If you miss you went to far Do NOT MISS
After that rest set up for metcon
3 rounds
Max Rep Handstand Push ups from the Parrallets *
150m Row with a Red Band
50 Hallow Rocks
*If you can do 10+ Reps then do unassisted if not use a band to assist you. I want full depth
**Keep a Flat back do not round
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