Tuesday 10.6.20

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

4-5 Sets:
A1: 16t FFE Barbell Lunges
A2: 12-16e DB/KB Row

Notes:
FFE: Front Foot Elevated Stand on a 45lb plate or riser and perform 16 total reverse lunges. Barbell is carried on the back and taken out of the rack. Reps can be done in sequence 8L,8R or alternating for 16 reps. Performing these without the riser is an option as well.
Rows: Use a bench for knee and arm support. 12-16 reps per side.

METCON

For Time:
20 Kipping Pull-ups
40 Kettlebell Swings
60 Double Unders

15 Kipping Pull-Ups
30 Kettlebell Swings
45 Double Unders

10 Kipping Pull-Ups
20 Kettlebell swings
30 Double Unders

Notes:
Aim for 8-12′ time frame.
Kipping PU: Full volume: (45 reps) / 15-10-5 (30 reps) / 10-8-6 (24 reps)
Strict/Banded/Self Assisted: 15-10-5 (30 reps)

KB: 90 reps. Use a heavy kettlebell. If you came yesterday go a little lighter.

DU: Full volume: (135 reps) / 40-30-20 (90 reps) / 30-20-10 (60 reps)

If you feel comfortable with the basic bounce but don’t have double unders yet, perform your first round as double under attempts at 30 reps then sub alternating 2 steps for subsequent rounds.

Filthy 50 @ Home

For time:
50 Gate Swings
50 (25ea) SA Bent Over DB/KB Row
50 Kettlebell Swings
50 Lunges
50 Tuck Ups
50 (25ea) SA DB/KB Push Press
50 Alt Supermans
50 (25ea) SA DB/KB Thrusters
50 Burpees
50 Low Box Runners (Count one foot for 50 reps)

Notes:
Time Cap – 35:00. This workout is an @HOME take on the CrossFit Benchmark workout “Filthy Fifty“. With a time cap of 35:00 consider how you might approach this one. Scale volume as appropriate!

Warm-Up

3 Rounds:
10 Alternating Stationary Lateral Lunges
10 Alternating Shoulder Taps
5 Reverse Bridge Plank Ups

Strength

4-5 sets each of:
1) 8 Goblet Press Out Squats
2) 12 Hollow Body Pullovers

*Rest about :30-1:00 between exercises

Conditioning

15 Minutes of Continuous Effort:
5e Suitcase Deadlift + Reverse Lunges
10 Sit Ups
20 Jumping Janes

*Aim to work continuously at a moderate pace, resting only as needed between exercises.