Monday 7.1.19 CrossFit

CROSSFIT

STRENGTH

1) Barbell Glute Bridges
2) Touch n Go Deadlifts

METCON

“Timebomb”

In 12:00
50 Wallballs
40 Burpees over the Bar
30 Deadlifts
Remaining time AMRAP: Wallballs

FINISHER

Double Leg Banded Hamstring Curls

KIDS/TEENS

REST DAY

WHITEBOARD BRIEF

– Strength: Our focus for the strength work today is to prepare our hips and back for the demands of the metcon. Glute Bridges: 3 sets building to a challenging weight for 6-8 reps, then 4 working sets at that weight, resting 90s between. Then, go right into building your touch and go deadlifts for today’s metcon. 3-4 sets of 4-6 reps, resting roughly one minute between sets, building to today’s metcon weight.
– Metcon: Today’s workout is largely about being smart with your burpees. Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wall balls as possible.

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By | 2019-06-30T12:09:27-04:00 June 30th, 2019|Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Monday 7.1.19 CrossFit