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Saturday 080120

CrossFit

[WARM-UP]
:30 Spider-Man Lunges
:30 Squat Bridges
:30 Mountain Climbers
:30 Lateral Squats
:30 Frog Hops
:30 Push Up to Inchworm
:30 Air Squats
:30 Burpees
400m Run

[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).

[PRACTICE]
1 Round:
200m Run
5 Thrusters
8 Renegade Rows
5 Burpees

Metcon (Time)

"Heartburn"

For Time:
1 Mile Run

Immediately into...

10 Rounds of:
7 Double DB Thrusters
14 Double DB Bent Over Rows
7 Burpees

[SCALING]

RUN: Reduce distance 800m to 1,200m, 8 Min. Jog in home, 2,000k Row, 4,000k Bike.

ROUNDS/REPS: Reduce rounds to 5-7 and/or reduce reps to 5-10-5.

THRUSTERS: Goblet Thrusters, Goblet Squats, Barbell (75/55).

ROWS: 1-Arm Bent Over Rows (7/SIDE), 7 Barbell Bent Over Rows (75/55)

BURPEES: Squat Thrust, Sit-Ups, Push Ups.

After Party

3 Rounds:
30 Piked Shoulder Taps
50 Weighted Alternating Lunges (hold DBs at sides)
30 Piked Shoulder Taps
REST 2 Mins.

DEMO: https://youtu.be/Z39Q18Uwrt8

Whiteboard:

Saturday, August 01, 2020

Male Clients