East, Friday, 11/02/2018

CROSSFIT

*Base Week – We’re moving from a hypertrophy phase (higher rep, longer time under tension, focused on building muscle size), into a max strength phase (lower rep, heavier load, focused on recruiting and optimizing the new muscle we built during hypertrophy) for the next 8 weeks.

Strength

Sumo Deadlift
4 x 5
*across @
70-80% of 1RM

Metcon

8 Minute EMOM
KB Complex

5 Suitcase DL
5 SA RKBS
5 KB Snatch
*the KB Snatch are on the same arm

COMPETITOR / EXTRA STRENGTH WORK

Accessory Strength
6min Alt EMOM:
30s Chin-ups
30s Bodyweight Tricep Ext

-rest 2min, then-

6min Alt EMOM:
30s DB Bench Press
30s Reverse Ring Fly

-rest 2minutes, then-

6min Alt EMOM:
30s Landmine Rows
30s DB Curls

LEANX

Flow
5 Mins; 5 reps

Down Dog hold (5sec)
Mtn climber w/ reach/side
Frog Hops
Ankle Bounces
Ankle Rotations

-then-

1 Round every 4 Mins x 5 sets

200m Run
12 Box Jumps
12 Burpees
12 Sit ups

-then-

Tabata:

L-Sit Leg raises

BOX NEWS: