Friday 11.6.20

CrossFit Group Class Programming Template

STRENGTH

Push Press
5-5-3-3-1-1

Notes:
Work up through a heavy 5, 3 and 1 on the push press.

METCON

AMRAP 15:00
50 Double Unders
5 DB Hang Muscle Snatches (L)
10 OH Reverse Lunges (L)
5 DB Hang Muscle Snatches (R)
10 OH Reverse Lunges (R)

Notes
Aim for 4-6 Rounds on this workout.
DU: 50 Du / 30 DU / 50 Alt2 / 100 SU
DB: Heavy! (+/50/35/25/15/..) If OH mobility prevents you from carrying a heavy load on the lunges perform these as a front rack or suitcase carry for the lunges.

CASH OUT

3 Rounds:
10 DB Lying Triceps Extensions
5e Wrap Around Pistols

Warm – Up

2 – 3 Rounds:
8 alt 90/90
8 Alt Scorpion Stretch
8ea Side Plank Rotations

Strength

5 Sets on Each Side of:
10 Single Arm KB/DB Swings
8 Single Arm KB/DB Hang Snatches
6 Single Arm Contralateral Reverse Lunge Thrusters
4 Single Arm Bent Over Rows

Conditioning

Tabata 1:
V Ups or Tuck Ups

Tabata 2:
Single Arm Renegade Rows
*Alternate arms each round

Tabata 3:
Diamond Push Ups

Warm-Up

3 Rounds:
5e Standing Single Leg Raises
5e Side Bridge Clamshells
5 Prone YTWs

Strength

4-5 sets each of:
1) 10 Goblet Good Morning + Row
2) 5-10 Push Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

5 Rounds
On a 2:00 running clock perform:

10 Thrusters (or 5e Single Arm)
20 Swings
Tall Plank hold until the 2:00 mark

Rest 1:00 between rounds