CrossFit 201 – CrossFit

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Warm-up

Hamstring Mobility

2 Rounds

1 minute bike

20 Banded Good Mornings

10 Hip Bridges (Pause for :02 at top)

5 (each direction) Bar Hang Switch Grips*

*Switch between pronated & supinated. Keep toes, knees, quads together & tight glutes!

STRENGTH

Deadlift (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps

*In between each set complete 3 strict CHIN ups.

Add weight here if you can. Use a belt with KBs or Plates.

If you are going light, a 10 or 15 lb. plate between your legs works well.

Deadlift (85% x max reps)

Metcon (4 Rounds for reps)

3 min. AMRAP:

6 Cal Assault Bike

6 Front Rack Lunges 95/65

3 min. AMRAP:

6 Pull-Ups

6 Front Squats 95/65

3 min. AMRAP:

6 Cal Assault Bike

6 Front Rack Lunges 95/65

3 min. AMRAP:

6 Pull-Ups

6 Front Squats 95/65

1 min. Rest After Each Section.

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