Monday 7.8.19 CrossFit

CROSSFIT

STRENGTH

Back Squat 5RM

WORKOUT

5 Rounds
40 yard Sled Push
*Rest 1:1
– Then Immediately –
5 Rounds
Cal Bike 40sec ON/ 40s OFF
– Then Immediately –
5 Rounds
30 Air Squats
15 Russian KB Swings

FINISHER

1: 3 rds 30s on/30s off Elbow Plank w. plate on back
2: 3 x 50 ea. Single Leg Banded Hamstring Curls

ENDURANCE

WORKOUT

5 Rounds
50 Single Unders
200m Row
– Then Immediately –
5 Rounds
40 yard Sled Push
*Rest 1:1
– Then Immediately –
5 Rounds
Cal Bike 40sec ON/ 40s OFF
– Then Immediately –
5 Rounds
30 Air Squats
15 Russian KB Swings
– Then Immediately –
5 Rounds
30s on/30s off Elbow Plank w. plate on back

KIDS/TEENS

STRENGTH/SKILL

Sumo Deadlift

WORKOUT

For time
10 Deadlifts
Tabata Row
10 Deadlifts

CHALLENGE

3 Attempts, MAX Broad jump

WHITEBOARD BRIEF

– Strength: Today you are going to build to a 5RM back squat. Well, how does that compare to your 1RM? Great question, a solid goal would be about 85% of your current 1RM but that is only a reference point so don’t beat yourself up if you do not hit that. Devise a plan that will put you on a path building to that weight over the course of 4-6 sets. Beginners will perform sets of 5 adding each set with a technical focus.
– Metcon: Part 1: Your weight for the sled push should be challenging but you should be able to keep it moving for the entire 40 yards. Part 2: your kettlebell swings should be heavy and unbroken.

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By | 2019-07-07T12:27:12+00:00 July 7th, 2019|Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Monday 7.8.19 CrossFit