East, Saturday, 11/03/2018

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.

Benchmark Saturday

“Kelly”
5 Rounds of time:

400m Run
30 Box Jumps (24, 20)
30 Wall Balls (20,14)
*35min cap

COMPETITOR / EXTRA STRENGTH WORK

Conditioning
25min AMRAP:
100m Sandbag Carry
100m Forward Sled Drag
100m Farmer Carry
100m Reverse Sled Drag
*AHAP while staying UB on for 100m on all movements

LEANX

Flow
5 Mins; 5 reps

Glute Bridges
SL Raises
Hip Circles
90/90 Hip Transitions

-then-

Bring Sally Up (with squats)

-then-

3 Min AMRAP x 5

50 Double Unders
15 KB Thrusters (53,35)
ME RKBS
-Rest 1 Min b/t sets –

-then-

3 Rounds:

30 Sec Forearm plank
30 sec side (R)
30 Sec side (L)
30 Sec Rest