Call Us: (508) 622.1201

Thursday 11/30

30
Nov

Thursday 11/30

Great Woods CrossFit – CrossFit

Warm-up

1000 Meter Row @50-75% effort (focus on getting long strides each rep and slow recovery), then..

FITNESS

2 Rounds of:

20 PVC Around the Worlds (10 each direction)

20 Banded Leg Curls

30 sec Plank

PERFORMANCE:

20 PVC Passthroughs

10 Bulgarian Split Squats (each leg)

10 Shoulder Press (from rack)

10 PVC Passthroughs

5 Bulgarian Split Squats (each leg)

5 Shoulder Press (from split jerk position)

Strength & Accessory

Fitness

Alternate every 2 minutes for 18 minutes (3 sets), between:

1. Single Arm Dumbbell Press x 8-10 reps each arm

2. Supine Med Ball Curls x 12 reps

3. Barbell Roll-Outs x 10-15 reps

Performance

Every 2 minutes for 20 minutes (10 sets), perform:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Push Press + Push Jerk + Split Jerk

Metcon

Fitn: Metcon (3 Rounds for reps)

Complete three sets for max calories/reps of:

1 Minute of Rowing or Assault Bike (for max calories)

Rest 1 Minute

1 Minute of Dumbbell Push Press

Rest 1 Minute

1 Minute of Burpees

Rest 1 Minute

Perf: Metcon (3 Rounds for reps)

Complete three sets for max calories/reps of:

1 Minute of Rowing or Assault Bike (for max calories)

Rest 1 Minute

1 Minute of Shoulder to Overhead, 95/65 lbs

Rest 1 Minute

1 Minute of Bar Facing Burpees

Rest 1 Minute

Leave a Reply