Wednesday, April 3rd
Basecamp
Warmup
Team up with someone and do 3 rounds each:
- Athlete A on the assault bike
- 1 person does 10 burpee box step ups
Switch when the burpees are complete.
Notes:
Strength
Superset 3 rounds:
A) DB Strict Press 8 per side
B) DB Bent Over Row 8 per side
90 second rest
*Aiming for the 8th rep of each to be difficult!!!
Notes:
MetCon
5 Rounds of (25 minutes):
- 1 minute of skipping
- 1 minute of mountain climbers
- 1 minute of walking lunges
- 1 minute of a push up position plank hold
- 1 minute of rest
The reps do not have to be fast but the goal is to grind it out!!
Notes:
Crossfit
Warmup
Prep:
- 90s/side Banded Front Rack Stretch
- 90s/side Roll out the lats
Warm up: 3 rounds
- 5 Depth drop box jumps
- 15 Hollow Rocks
- 30 Double Unders
Notes:
Strength
A) Work up to a heavy 3 Position Clean in 10 mins:
- High hang, above the knee, below the knee
Rest 3 mins then,
B) 5 Min EMOM @75% of part A
Notes:
MetCon
3 Rounds for Time
10 Toes To Bar (F - Straight leg raises, L - Strict Knee Raises)
20 Wallballs (S - 20/14, F - 14/10, L - 10/8)
30 Double Unders (30 seconds of attempts)
Notes: