East, Tuesday, 11/06/2018

CROSSFIT

*Load 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.

Metcon

20 Minute EMOM

1. Banded Strict Pull Ups
2. KB FR Alt Lunge
3. Battle Rope Hip Toss
4. Assault Bike
5. Rest

*Banded strict pull ups should be sets of 5 – 8 not reaching failure
**KB FR Alt Lunge :25 FR L, :25 FR R

COMPETITOR / EXTRA STRENGTH WORK

Pull-up Progressions
2 Rounds of:
30s Foam Roll Lats
30s Kneeling Lat Opener on Box
10 Overhand Banded Lat Pull-downs
10 Underhand Banded Lat Pull-downs
-then-
4 Rounds of:
Strict Pull-ups – ME minus 2
*Complete 5 HK Bottoms Up KB Press / side between each set of pull-up

LEANX

5 Mins; 10 of each

Scorpions
Child’s Pose
Mtn Climber to Hip Rocker
Down Dog alt toe touch

-then-

8 Min Ascending Ladder

2 DB Tricep Extension
2 DB Bent Over Rows
2 Bicep Curls/Arm

-then-

2 Min AMRAP x 4 sets:

3 Burpee Pull Ups
4 Jumping lunges/side
5 DB Thrusters (25,20)
-Rest 1 Min B/T sets-

-then-

Finisher: 3 rounds: ME Wall Sit hold (15,10)

BOX NEWS