CROSSFIT

2/18/2019-2/24/2019
Monday
“Max Out Monday”
A. Find new 1RM Back Squat
B. Practice Pullup Skills
+
5 Min AMRAP (if time allows)
2-4-6-8….
– Pullups (RX+= C2B)
– Thrusters (75/55) (RX+=100/70)

Tuesday
“Knick-Knack PaddyWhack”
A. 5-10 Mins to practice HSPU
+
10 Min EMOM:
1) 8-10 HSPU (or 30s of work)
2) 30s Hollow Rocks
B. 12 Min AMRAP:
– 8 T2B
– 10 1arm DB Hang C&J (50/35)- 5 each arm
– 30 DUs

Wednesday
“Hump Day Hammy”
A. 3 Sets:
– AMRAP “tough” UB set of DLs (225/155) (275/185)
– 200m Run @ “recovery” pace
*goal here is for 12-15 each round
B. For Time:
20-30-40
– Alt. DB Snatch (50/35)
10-10-10
– BBJO (24/20)

Thursday
“hOLY canOLY”
A. 6 Min AMRAP:
– 40/30 Cal Row
– 30 Wall Balls (20/14)
– AMRAP Push Press (95/65)
Rest 4 mins, then:
B. 6 Min AMRAP:
– 40/30 Cal AB
– 30 Wall Balls (20/14)
– AMRAP Front Squats (135/95)
Rest 4 mins
C.6 Min AMRAP:
– 400m Run
– 30 Wall Balls (20/14)
– AMRAP Devils Press (50/35)

Friday
Open 19.1 TBA

Saturday
19.1 Heats TBA (8:30am-11:00am)

Sunday
Open Gym 8:30am-10:30am

FUNCTIONAL BODY BUILDING

Monday – 2/18/2019
A. 3 Sets:
– Single Leg Glute Bridge X 6-8 Each Leg
– 5-6 Cossack Squats @ 31X1
B. 3 Sets:
– 6-8 Reverse BB back rack lunges (each leg)
Rest 20s
– 12-15 Back Squats
Rest 3-4 mins between
C. 3-4 Sets:
– 15 Anchored Sit ups + AMSAP Hollow Hold
– Strict Pullup AMRAP + Max Bar Hang

Wednesday – 2/20/2019
A. 3 Sets:
– 45-60s Nose To Wall Hold
– 5 Inchworms
– 6-8 Front+Lateral DB Raise (light and slow)
B. 3 Sets:
– DB Bench Press X 6-8 @ 31X1
Rest 20s
– AMRAP UB Pushups
Rest 3-4 mins
C. 3 Sets NFT:
– 30-45s Ring Dip Turnout Hold
– 30-45s Bar Hang
– 15-30s L-Sit on Paralette

SPICY 60

Monday- 2/18/2019
A. 16 Min EMOM:
1) 12-15/9-12 Cal AB
2) 12-15/9-12 Cal AB
3) 10-12/8-10 Cal Ski
4) 8-10 BF Burpees
Rest 2 mins
B. 12 Min EMOM:
1) 12-15/9-12 Cal AB
2) 12-15/9-12 Cal AB
3) 10-12/8-10 Cal Ski
4) 8-10 BF Burpees
C. 4 Sets of Tabata:
– Ab Mat Sit Ups
– V-Ups
– Russian Twists

Wednesday- 2/20/2019
*Complete the following with a partner
A. For Time:
– 2000m TF Run
Rest 3 mins
B. For Time:
– 2000m Ski
Rest 3 mins
C. For Time
– 150 Calorie AB
D. 3-4 Sets NFT:
– 10-12 DB Side Bends
– 30s Plank
– 15 Leg Lifts
– 30s Hollow Rocks

OLYMPIC WEIGHTLIFTING

TBA!