04/01/2015

 In Workout of the Day


Main – CROSSFIT

(No Measure)

5 minute skill workshop:

Support holds and tuck planches on parallettes https://www.youtube.com/watch?v=KpeAMHINKHQ (skip to 1:50 in video)

Fitness:

3 x 10-20 seconds support holds on PVC parallelettes (no tucks)

Performance:

3 x max duration tuck planche holds (pre-req = 3 second tuck planche).

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.)

Metcon (AMRAP – Reps)

Fitness:

5×3 Shoulder Press

*Record heaviest set

Performance:

E3MOM x 8 minutes:

Shoulder Press-

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 (No Measure)

EMOM x 12 minutes:

Fitness:

Odd-

50 Singles

Even-

10 Burpees

Performance:

Odd-

30-40 Dubs

Even-

10 Burpee box jumps overs

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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