CrossFit – Mon, Aug 14
Warm Up – Monday
Hip Halo Warm up
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar)
5 Shoulder Press
30-second Knee Plank
5 Up downs
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar)
5 Shoulder Press
30-second Knee Plank
5 Up downs
Metcon Monday (Time)
21-15-9
Thrusters (95/65)
Burpee Over Bar
Chest to Bar
(KG conv: 43/29)
Thrusters (95/65)
Burpee Over Bar
Chest to Bar
(KG conv: 43/29)
Time Cap: 10mins
Monday Optional Extra
"Row ""2k PR Paced"" Workouts"
5 Sets
500m at RPE5
250m RPE3
250m at RPE7
*Rest 2 Min between sets.
5 Sets
500m at RPE5
250m RPE3
250m at RPE7
*Rest 2 Min between sets.
Skill Work (Max reps)
Toes to Bar:
Week 2, Day 1
Week 2, Day 1
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Weighted Sit Ups
30-second Plank Hold (elbows)