5.5.2020
weightlifting and all programming is under CrossFit today
Back Squat (5-5-max reps – strength for home gym)
Accessory Work
https://youtu.be/zQC4yzi4ylI
EFW – accessory
4x
6 Curtsey squat
6 bulgarian split squat each leg
6 Romanian Deadlift
6 Hamstring Curls
METCON IS THE SAME FOR EFW & Home gym
EFW – accessory
4x
6 Curtsey squat
6 bulgarian split squat each leg
6 Romanian Deadlift
6 Hamstring Curls
METCON IS THE SAME FOR EFW & Home gym
Metcon (AMRAP – Rounds and Reps)
4 – 3 minute amraps w/1 minute break
3 burpees
6 power cleans
9 front squats
3 burpees
6 power cleans
9 front squats
Skill Work
Work on 2nd pull – knee to contact
5×3 Hang Clean pull 50%
5×3 Hang Power Clean 50%
4×2 Hang Clean 50%
3×2 Hang Clean 60%
5×3 Hang Clean pull 50%
5×3 Hang Power Clean 50%
4×2 Hang Clean 50%
3×2 Hang Clean 60%
Hang Clean (6×2 above 60%, record heaviest)
Front Squat (IF TIME – 5×2 record heaviest)
10,000 rep challenge (AMRAP – Reps)
First person to hit 10,000 reps wins!
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner 🙂
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner 🙂
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
100 Minute Challenge (Time)
Accumulate 10 minutes of each of the following 10 exercises as quickly as possible.
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach