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Monday 080320

CrossFit

[WARM-UP]
:30 Air Squats
:30 Glute Bridges
:30 Downward / Upward Dog

:30 Jumping Jacks
:30 Glute Bridge Walkouts
:30 Shoulder Taps

:30 Jumping Squats
:30 Single Leg Glute Bridges /SIDE
:30 Push-up to Down Dog

[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]
Deadlift technique practice (PVC top-down).

1 Round:
10 Jumping Lunges
10 Hand Release Push Ups
10 Air Squats
10 Deadlifts

Metcon (5 Rounds for time)

"Catch & Release"

Every 4:00 x 5 Rounds:
20 Jumping Lunges
20 Hand Release Push-ups
20 Air Squats
20 Deadlifts

* Record time each round was completed.

[SCALING]

REPS: Reduce to 10 to 15 on some or all movements as needed.

LUNGES: Regular forward or reverse lunges.

PUSH-UPS: Off Knees or to a target.

SQUATS: To a target for depth.

DEADLIFT: Double DB, 1-Arm DB, Kettlebell DL (Hold with both hands), Barbell (135/95).

Whiteboard:

Monday, August 03, 2020

Male Clients