314 Week of 1/14
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MondayTuesdayWednesdayThursdayFridaySaturday
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1/141/151/161/171/181/19
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WarmupWarmupWarmupWarmupWarmupIn-House Competition
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400m RunArm Circles500m Row500m RowSpealler Warmup
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500m RowArm Swings5 x Inch Worm to Plank20 LungesCrossFit Warmup
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Banded X-WalkBulletproof Shoulders10 T-Glutes20 Russian Twists
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T-Glutes10 Child to Cobra20 Glute BridgesMake Up WOD
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Air SquatsGymnastics20 Mountain Climbers20 Cat/Cow
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Good Mornings4 Minute Tabata10 Supermans20 Air Squats
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Strict PullupsThen, 10 Bow/Bends
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Strength4 Minute Tabata3 Rounds w/empty barThen,
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Back SquatPushups6 Snatch Grip RDL10 Straight Leg Deadlifts
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5x3 @ 87.5%6 Hang Power Snatch10 Front Squats
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Alternate with Plank Hold 30s-1min
WOD6 OHS
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Mid-Atlantic CrossFit Challenge 19.4
Strength
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WOD3 Minute ClockLiftingDeadlift
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5 Rounds10 Bench Press 135/95TnG Snatches3x10 @ 60%
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50 Double Unders of 150 Singles10 C2B Pullups8-6-4-2Then,
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20 KBS 53/3510 Alt DB Snatches 50/35- Squat or powerDeficit Deadlifts
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10 Front Squats 155/105- Add 2 reps to each exercise at the top of each round- Adjust weight as able3x5 @ same weight
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- Stand on plate(s)
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Stretching/MobilityWOD
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Roll Calves on BBCashout3 RoundsWOD
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Roll Back on RollerR Side Pigeon Pose - 2 Minutes750m Row40 Situps
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L Side Pigeon Pose - 2 Minutes20 Wall Balls 20/1410 C&J 135/95
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Saddle Pose - 2 Minutes20 Burpees40 Situps
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Seated Straddle Pose - 2 Minutes
8 C&J 155/105
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Stretching/Mobility40 Situps
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Stretch Shoulders with Band on Bar6 C&J 185/125
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40 Situps
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4 C&J 205/145
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40 Situps
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2 C&J 225/155
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