WOD

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CrossFit:

A.) Strict Press (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

* In between sets, complete a set of 20 russian twists with the heaviest DB possible. (45/30lb.+)
*REMEMBER that strict press has ZERO knee bending.

B.) For Time:
40-30-20-10
Front Squats 75/55
7 Toes-To-Bar
40-30-20-10
Push Press 75/55
7 Toes-To-Bar

*ADV is 95/65
* Goes like this…
Round 1:
40 front squats, 7 ttb, 40 push press, 7 ttbRound 2:
30 front squats, 7 ttb, 30 push press, 7 ttb…

Round 3:
20 front squats, 7 ttb, 20 push press, 7 ttb… And so on…

STRONG:

Friday – Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progression

A. Bench Press – 3 x 5-7 reps
*Begin cycle with weight selection around 10-12-RM (necessary to build momentum)
*Increase weight following week when you successfully make 3×8 with same load

B. One-Arm DB Overhead Press
Reps 12-10-8 (increasing weight, PER ARM)

C. 3 Rounds:

Ring Push-ups x AMRAP (-3) = 3 reps shy of failure
30 second Plank on Rings
10-15 Reps Sit-ups (weighted) or GHD Situps (unweighted)
Rest 2 min between rounds

D. Superset Movements x 3 sets each:
Flat DB Flies x 10-12 reps
Bent-over Rear-Delt Reverse Flies x 12-15 reps
Rest 1-2 min

E. Lying DB Tricep Extensions x Reps 15-12-12-10-10
Increasing weight each time reps decrease

 

SWEAT:

8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats

1 Round:
400m Run
30 DB Burpee Deadlifts 50/35s

8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats

1 Round:
30/20 Cal Assault Bike
30 Burpee Deadlifts 50/35s

All for time! No Rest!

*35min. Time CAP!
*If you know this is going to be really hard for you, then scale it to 3/6/9 on the reps.

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1827 Garnet Ave
San Diego, CA 92109

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