03/17/2015

 In Workout of the Day


Main – CROSSFIT

Foundational Strength #1 (No Measure)

3 Rounds (NFT):

6 Strict pull-ups

8 Push-ups

10 Candle stick squats (https://www.youtube.com/watch?v=-WpjbDONViU)

*Progress the difficulty of the movements each round if you were able to go unbroken (Ex. weighted pull-ups, move hands down on push-ups/ring push-ups, etc.)

(No Measure)

5 minute skill workshop:

Fitness:

Dub practice

Performance:

Triple under practice

https://www.youtube.com/watch?v=VJi2ERqjY-M

Metcon (Weight)

Every 90 seconds for 9 minutes (6 rounds total):

Fitness =

3 OHS

*Start with moderately challenging weight and increase each round as needed. 2 second pause at the bottom of each rep. Weight may be taken from rack.

Performance =

2 x snatch + SOTS press complexes

https://www.youtube.com/watch?v=SgXgtODcrio

*Record heaviest complex

Metcon (No Measure)

EMOM x 18 minutes:

Fitness-

Minute #1

50% max rep strict pull-ups or pull-up progression used on 02/17/2015

Minute #2

12 burpees

Minute #3

50 Single unders

*Repeat cycle

Performance-

Minute #1

3 Muscle-ups

Minute #2

12 burpees to 6” target

Minute #3

30 Dubs

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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