New Albany, Tuesday, 01/15/19
CROSSFIT
*Deload Week
Strength
1 x ME Unbroken Set of Strict Ring Dips
2 min rest, then:
EMOM x 6
Odd) 70% of ME UB #
Even) 15 Pike Ups
Metcon
For Time:
100 Rope Slams
80 Tuck Ups
60 cal Row
40 Pull Ups
COMPETITORS / EXTRA STRENGTH
1 Max Effort set of strict Pull Ups
then
4 sets
10 Feet Elevated Ring Rows
10 Scap pull ups
20 Band Pull Aparts
LEANX
A. Movement Flow
2 Rounds:
20 Single Unders
10 Supine Hip Circles
10 Bent Knee Rocks
10 Windshield Wipers
10 Hip Rockers
10 Alt Toe Touches
B. 8 Min EMOM:
1. 10 Banded Lateral Monster Walks/Side
2. Pistol Squats
C. 4 Sets; 4 mins to complete each set:
15 Box Jumps
25 RKBS (53, 35)
50 Double Unders
-1 Min Rest-
LONGEVITY
Strength
3×8
Goblet Squat
SA KB Press
KB Hold Alternating
Deadbug
Metcon
With a Partner,
12 min AMRAP:
5 Elevated Bar Push Ups
10 Ring Row
15 DB Deadlift (26/18)
20 Butterfly Sit-ups
25 Air Squats (to ball)
*One partner working at time. Split work as needed.