Tuesday 4.3.18 CrossFit


1a) JM Barbell Presses 4×10
1b) 1-Arm KB Row w. a pause (2 count): 4x10ea. Rest 45s.
*Use one weight for all sets.
*Complete 1 set ever 2min, Coach Call

Intent:  Repetition work today for the upper-body. All sets should be challenging, but execution should be perfect. Superset both movements until you’ve done 4 total sets of each.


100 Double Unders
50 Push-ups
50 Abmat Sit-ups
– Rest 60s –
75 Double Unders
50 Walking Goblet Lunges (55,35)
50 SDHP (55,35)
– Rest 60s –
50 Double Unders
50 Pull-ups
50 Hollow Rocks
Rx+:(150-100-50 Double Unders) (GHD Sit-ups for Abmat Sit-ups) (C2B Pull-ups)
L2: (30 Pull-ups)
L1: (90s of Double Under Attempts each set) (35, 25) (Band Assisted Pull-ups)
Scale: (Single Unders) (BW Lunges) (30, 20) (Ring Rows)

Intent: Chipper today that involves proficiency with double unders and managing shoulder/ab fatigue. This workout involves mainly local movements so breaking sets before you hit failure should be your main goal today. There is 60s between each segment of this workout which is only enough rest to get your heart-rate down slightly.

$ Out

Shoulder Circuit #2:
3 x10 ea
– Lateral Raise + Front Raise + Cuban Press