WOD

CrossFit:

A.) 5 Rounds:
Min. 1) Max Reps Bench Press 135/75
Min. 2) Max Reps Pull-Ups
Min. 3) Max Reps Double Unders
Min. 4) Max Russian KB Swings 70/53
Min. 5) REST

Kind of like fight gone bad, but with bodybuilding movements. There is no transition time, so get ready to switch after about 40-45sec.
B.) 4 Rounds:
30sec. side plank with 10-20lb DB
30sec. on the other side
1min. regular plank with no weight
—Rest 1min. —

*Holding that DB straight up in the air on your opposite arm for the side planks

STRONG:

Lower Body
Part A stays similar week to week. Track the metrics for progression

A. Back Squats – Reps 9-7-5 (Increasing weight)
*This week, complete the 5-rep set with same loading used for 3 x 5-7 from prior rep scheme
*Add slowly week to week to the top set of 5 reps

B. Alternate Movements x 5 sets each:
Rest MORE after the Lunge and BEFORE the heavier clean sets

Front-Rack Walking Lunge Steps x 16-12-8-8-8
Increasing in earlier sets, then 3×8 at same weight

Squat Clean – Reps 4-3-2-1-1
(increasing on EVERY set, to challenging but QUALITY single rep)

C. Superset x 2 sets each:
Staggered Good Morning video: https://www.youtube.com/watch?v=Sf6inMK20D8
Try to put all the tension into the hamstring of the FRONT LEG

Single-Leg DB RDL x 10-12 reps (right)
Staggered Stance “one-legged” Good Morning x 10-12 reps (right)
Rest 2 min
Repeat for opposite leg
Rest 2 min

E. One Round:

Row 750m
100m Front-Rack Walk (one KB on each shoulder)
Row 500m
100m Front-Rack Walk
Row 250m
100m Front-Rack Walk

 

SWEAT:

A.) 5 Rounds:
Min. 1) Max Reps DB Bench Press 45/25s+
Min. 2) Max Reps Pull-Ups
Min. 3) Max Reps Double Unders
Min. 4) Max Russian KB Swings 70/53
Min. 5) REST

CrossFit and Sweat are pretty similar today. There is no transition time, so get ready to switch after about 40-45sec.
B.) 4 Rounds:
30sec. side plank with 10-20lb DB
30sec. on the other side
1min. regular plank with no weight
—Rest 1min. —

*Holding that DB straight up in the air on your opposite arm for the side planks

Address:

1827 Garnet Ave
San Diego, CA 92109

Phone Number:

All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.