03/30/2015

 In Workout of the Day

Main – CROSSFIT

Foundational Strength #2 (No Measure)

5 Minutes AMRAP (light to moderate intensity):

5 goblet squats

6 supine ring rows/pull-ups

10 burpees

*Increase the difficulty every round if you were able to easily go unbroken with previous round movement variations.

(No Measure)

8 minute skill workshop:

Turkish get-up

https://www.youtube.com/watch?v=SK-L2P56zjU

Fitness:

Accumulate 2 per arm starting with light KB (5 minutes to complete)

Performance:

EMOM x 5 minutes perform 1 TGU with each arm (53/35)

Metcon (AMRAP – Reps)

Fitness:

5×3 Deadlift

*Record heaviest set

Performance:

E3MOM x 12 minutes:

Deadlift-

70% x 3, 80% x 3, 90% x 3+

Then..

1 set max reps @ 70%

*Record the total reps that you got for set of max reps @ 90% of your training max.

Metcon (AMRAP – Reps)

In 10 minutes:

Fitness:

800m Run or 1000m Row

50 Russian KBS

Max medball clean + medball push press

Performance:

800m Run

50 American KBS

Max medball clean + wallball shots with remaining time

*Score is the total number of reps you complete (Kettlebells + total medball complex)

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.
Recent Posts