CROSSFIT
*Performance week – Volume, pace, and intensity will be at it’s highest this week, before deloading next week.
Strength:
Back Rack Lunge
3×10 / side
*Across. Increase load from last week. Leave 1-2 reps in the tank
-ss w-
Banded Side Lying Clamshells
3×10 Per Side
Metcon:
10 Minute Partner Relay
5 Dbl. DB Front Squat 50, 35
10 Push Ups
30 DUs
COMPETITION
4 Rounds:
10 Single Leg Good Mornings (per side)
10 Hamstring Curls
10 TK Banded Hip Ext
*For good mornings – Toe on wall, only 6″ off ground. Push through the wall and keep hips square. Hold a light KB on the chest w/ both hands instead of DB in one hand like in the video.
LEANX
12 Mins to Accumulate:
50 Inverted Row
50 Weighed Step ups/Side
-then-
3 Rounds; each for time:
30 Double Unders
15 DB Power Cleans
10 DB Thrusters
-Rest 1 Min b/t rounds-
BOX NEWS
- The Whole 30 Nutrition Seminar is May 6th, with the challenge kicking off May 14th. Head over to the challenge page to checkout all the details.
- Derby Hours 8-10. We will have 8am Weightlifting and then a 9am CrossFit & LeanX class together! no open gym
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