East, Thursday, 11/01/2018

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 / Restoration

6 Minutes for Quality

10 Hip IR/ER Transitions
10 Alt Sampson Lunge w/pause
10 Alt twisted Cross
(1 Inch Worm + 4 Shoulder Taps) x 5 x
10 KB Side Crunch – per side

Metcon

8 Minute AMRAP x 2
-rest 4 Minutes between-

3 Rig to Wall Side Shuffle D&B
5 Renegade Row w/ Push Up
15 Med Ball Slams
6 Rig to Wall D&B Off set Carry

COMPETITOR / EXTRA STRENGTH WORK

Rest / Active Recovery

LEANX

Flow
8 Mins; 5 reps of each

Rig to Wall Bear Crawl
Alt Swimmers
Scorpians
Tabletops
Bent Knee Rocks

-then-

Gymnastics
4 Rounds:

5 Pull Up Negatives (3-5 sec)
20 Banded Pull Aparts

-then-

4 Rounds:
90 secs on; 30 sec rest

1. Cal Row
2. Double Unders
3. Cal Bike