Sunday, April 22 – Saturday, April 28

Posted on April 22, 2018 by Anna Follman

Sunday, April 22 – Rest Day

 

Mobility of the Week

Self Assessment –

• 10 air squats w/red band on rig
• 10 push ups
• 10 hollow rocks

Smash w/roller, lax ball, barbell –

• Traps
• Upper Back/T-Spine
• Lats
• Forearms
• Pecs
• Quads/Adductors (inner thigh)
• Hamstrings
• Glutes

Band stretches/Stretches –

• Hip Grinders (40 sec holds)
• Banded Good Mornings x 15
• Crossover Symmetry (novice – medium)
• Banded Front Rack Stretch (view here)

Squat test –

• hold bottom of squat for 3 STRAIGHT holding kettle bell (Do NOT push through pain/discomfort)

 

 

Monday, April 23 – FREE Mobility Class with Dr. Chris from 6:30PM – 6:45PM Tonight!

Strength: Front Squat

• Establish a 1 Rep Max [compare to 1/29/2018]

WOD: 5 Rounds For Time (compare to 7/25/17)

“Nancy”

• 400M Run
• 15 Overhead Squats (63/95)

*25 minute time cap. Bring wrist wraps if you have them! Weight should be LIGHT today!

 

Tuesday, April 24 – CrossFit Youth starts tonight at 4:30PM for ages 5-10 years old!

Strength: Deadlift

• 4-4-4-4-4

WOD: 21-18-15-12-9-6-3 for Time

• Triple Unders
• Alternating KB Ground to Overhead (35/55)

*15 minute time cap. Modify triple unders with 42-36-30-24-18-12-6 double unders or 84-72-60-48-36-24-12 single skips.

Strength – 6:45PM

• Bench Press – 6-6-6-4-4-2 @ %70-74-78-82-84-86
• Barbell Curl – 3×21 (7 wide – 7 normal – 7 narrow)
• Skull Crusher – 3×10
• Bulgarian Split Squat – 3×8 each
• Glute Ham Raise – 3×8-10

 

Wednesday, April 25

Strength: 3 Rounds [not for time]

• 10 Partner PVC “Toes to Bar” on the Ground
• 10 Strict Toes to Bar on Rig

WOD: Buy-In + 21-15-9 for Time

Buy-In

• 1,000M Bike

then 21-15-9…

• Chest to Bar Pull-Up
• Box Jump (20/24)

*18 minute time cap. Box jumps must be performed to be considered RX today.

 

Thursday, April 26

Strength: Strict Press

• 4-4-4-4-4

WOD:  Every 3:00 Minutes [x4]

• 10 Front Rack Lunges (93/135)
• 5 Bar-Facing Burpee
• 20 KB Swings (35/55)

*Record the slowest time of all four efforts today.

Strength – 6:45PM

• Deadlift – 6-6-5-4-4-3 @ 72-76-80-83-86-88
• Hammer Curls – 3×10 each
• Close Grip Push-Ups – 3×8 each
• Banded Tricep Pressdowns – 3×15
• Barbell Hip Thrust – 3×8
• Banded Good Morning – 3×15

 

Friday, April 27

Hero WOD: 30 Rounds for Time

“Holleyman” [compare to 6/29/17]

• 5 Wall Balls (14/20) (9/10)
• 3 Handstand Push-Ups
• 1 Power Clean (153/225)

*35 minute HARD time cap. Scale for HSPU will be Pike Push-Ups (view here) or Push-Ups today.

 

Saturday, April 28

WOD: 32 Minute MOMO

• Row, max calories
• Max Burpees
• 100M MB Carry (14/20)
• Max KB Sumo Deadlift High Pull (35/55)