02/15/2017

 In Blog, Workout of the Day

“The first and most important step toward success is the feeling that we can succeed.” –Nelson Boswell

Wednesday

Pre-Class Strength Training

Strict Overhead Press

5x 75-80% – 4x 80-85% – 3x 85-90% – 2x 90-95% – 1x 95%+

Deadlift

8x 55% – 6x 70% – 4x 80% – 2x 90% – 1x 95% – 1x 100%+

In-Class Session

Gymnastics Skill: Toes to Bar Progressions [2-3 sets]

Beginner: 5-8 Knees to Chest

Intermediate: 5-8 Knees to Elbow

Advanced: 5-8 Toes to Bar

Workout of The Day

[Ath:27] – 21 – 15 – 9

DB Thrusters [55/35, 35/25; If not enough DBs use Bar @115/75, 95/65]

Toes to Bar

Double Unders : 54 (108) – 42 (84) – 30 (60) – 18 (36) [Singles*]

[Cap @ 20:00]

 

Post-Class Accessory Work

3 sets:

10x Single Leg Hip Extensions @21×3

8×2 Bulgarian Split Squats @41×1

Banded Triceps Extension 25+ Reps @1010

 

crofton crossfit

Recent Posts