314 Week of 9/16
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MondayTuesdayWednesdayThursdayFridaySaturday
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9/169/179/189/199/209/21
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WarmupWarmupWarmupWarmupWarmupWarmup
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5 Minutes Foam Roll2 Rounds2 RoundsSpealler WarmupMatt Chan Warmup400m Run
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- Back, Glutes, Hams, Hips, Quads500m Row400m Run2 RoundsSpealler Warmup
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1 Minute Sit in Squat10 KB SDHP20 Air Squats10 PullupsStrength2 Rounds
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10 x Squat + Reach10 Russian Twists w/WB20 Situps10 Dips5 Rounds10 Pullups
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20 x Alternating Lunge + Reach10 KBS10-20 Pushups
10 Hip Extensions or Good Mornings
10 Dbl R. KBS10 Pushups
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Quadruped Hydrants + Hip Circles - 10 x Direction
5-10 Pullups10 Air Squats10 Dbl KB Front Squat10 Situps
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Cossack Squat - 10 per SideStrength
10 KB Single Leg RDL (10/leg)
10 Air Squats
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20-40 Duck Walk Steps5 RoundsEnduranceCardio Weightlifting10 Dbl KB Strict Press
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10 KB Snatch/Side4 Rounds15 C&J 95/65WOD
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Strength
10 Double KB Bottoms Up Clean and Press
400m Run30 Double UndersPartner WorkoutCF Linchpin - 2.12.2018
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Back Squat25 Air Squats 12 C&J 115/75200 Weighted Situps3 Rounds for time of:
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1 x 10 with empty barWorkout2 Minute Rest30 DU
- 10 Strict Pullups Every Break
50 Double-unders
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1 x 5 @ 50%10 Rounds9 C&J 135/8510 Overhead Squats 135/95
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1 x 5 @ 60%20/15 Cal RowWorkout30 DU
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1 x 5 @ 70%200m RunBergeron Beep Test6 C&J 155/10515-12-9 reps for time of:
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4 x 5 @ 72.5 - 75%15 SitupsEMOM as long as possible30 DUClean & Jerk, 135/95
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10 Hang Power Snatch 75/55 ADV 95/657 Thrusters 75/553 C&J 185/125Chest-to-bar Pull-ups
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Workout7 Pullups30 DU
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15 Minute Clock Cashout7 Burpees4 Rounds for time of:
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20 Burpees at 0:00, 5:00, and 10:001 Minute Plank Hold- This is a VERY challenging pace to maintainWorkout15 Burpees over the rower
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- ADV 30 Burpees:30 Rest10-115 Calories, rowing
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AMRAP1 Minute Plank PushupsAlternate WorkoutDeadlift 185/12515 Bench Press, 135/95
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10 FR Lunges 75/55 ADV 95/65:30 Rest12 RoundsWall Ball 24/20
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10 Pullups ADV C2B1 Minute Plank w/Opposite Elbow to Knee5 Thrusters 75/55Box Jump Over 24/20*Rest 5 minutes between workouts.
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10 KBS 53/35 ADV 70/535 Pullups
*1st & 2nd workouts courtesy of CrossFit.com
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5 Burpees
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