East, Wednesday, 10/31/2018

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.

Skill

Single Leg Squat Work

1 minute Pigeon Pose per side
-then-
3 Rounds
5 Bulgarian Split Squat per side
w/:03 Ecc
-then-
1 minute Pigeon Pose per side

Metcon

14 Minute AMRAP

10 SL Squat to Box 5L/5R*
10 Pull Ups
10 Goblet Squat 53, 35
10 Burpees
10 Alt V Ups

*SL Squat to Box are not alternating

COMPETITOR / EXTRA STRENGTH WORK

Strength
Back Squat
4×5
*Across @ 70-80% of 1RM

Core Strength
3 Rounds:
10-15 GHD Sit-ups
5 GHD Back Ext
10-15 GHD Hip Ext
*Rest as needed between sets

LEANX

Flow
5 Mins; 5 reps of each

Walkouts
Inchworms
Blackburns
Mountain Climbers

-then-

9 Min EMOM:

1. Seated Alt. DB Press
2. Box Elevated Glute Bridges
3. DB Weighted Step ups

-then-

For Time:
10-1

Wall balls
Med Ball Rotational Throws/Side
Hops over med ball

-then-

3 Rounds; 10 reps of each with a med ball:

Russian Twists
Sit ups
V-Ups