4/14-4/20
Monday
“Bubble Butt”
A. 10 Min EMOM:
1) 5-7 Front Squat (Mod-heavy Load)
2) 10-12 Box Jump Overs (24/2)
Rest 5 mins then:
B. 10 Min EMOM:
2) 6-8 Back Squat ((Mod-heavy Load, maybe same as above)
3) 15-20 KB Swings (53/35)
C. For Time (5 min Cap):
– 30/24 Cal AB
– 20 DB Box Step Overs (35/25) (24/20)
Tuesday
“Single Arm Insanity”
A. 10 minutes to practice HSPU
B. 4 Sets (20 mins total):
3 Min AMRAP:
– 400m Run
– Max Reps DB Movements
Rest 2 mins between sets
*DB movements will be:
Set 1) Alt. DB Snatch (50/35)
Set 2) 2 DB S2OH (50/35)
Set 3) 2 DB Clean (50/35)
Set 4) Devils Presses (50/35)
Wednesday
“Woman Crush Wednesday”
A. 5-10 mins to warm up/practice Pullups
B. “Chelsea”
Every minute for 30 minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
- 5-10 min cool down + shoulder movement
Thursday
“Regionals Fun”
A. “Rowling”
– How ever many Cals OVER each round=Burpees over the rower
B. Complete w/ a partner
2018 CrossFit Regionals Individual Event 1
“Triple 3s”
For Time:
– 3000m Row (split as needed)
– 300 DUs (split as needed)
– 3 Mile Run (split into 400s)
Friday
*Watch the Infernal Woolfepack compete at Regionals at 9am/10:20am, and Kyle compete at 12:35pm and either 4:05 or 4:25pm!
“Ain’t nothing but a SWOLE SESH!”
A. Accumulate 40 bench Press in sets of 6-8 at a “heavy” load
B. Accumulate 30 Strict Pullups in sets of 4-5 (add weight if easy)
C. Accumulate 30 Strict Ring Dips in Sets of 4-5 (add weight if easy)
D. Accumulate 40 Pendlay Rows In Sets of 6-8 (heavy)