Main – CrossFit
Barbell and Wall Balls (No Measure)
Run 200M carrying a wall ball
10 Good Mornings With Barbell
10 Burpee Wall Balls (burpee with chest to the wall ball, then pull it up, into a squat and launch. Catch, and repeat.
10 Barbell Thrusters
Run 200M with the wall ball
10 Behind the neck push presses
10 Sit-ups holding wall ball
RDL (Snatch Grip – 4 X 6-8 RDL)
After each set of RDL done at 30X1 – Seated Alternating Kettlebell press (1 arm at a time, but left, right, left, right for 6-8 reps per arm @ 20X1, followed by –
Rear Foot Extended Split Squat (holding both kettlebells), with one foot up on your 20″” box at a time, drop with the foot on the box knee towards the ground and box, as if you are moving to sit on the box, 6-8 reps per leg @ 20X1 then –
10 reps of ring Push-ups, parallel to floor, 1010 (1 second lower, 0 second at bottom, 1 second up, 0 seconds at the top).
Rest 90 seconds before starting the next set of RDL.
Weight Loss Focus –
150 Double Unders
Strength Gain Focus –
20 Power Cleans at 85% 1RM
Mobilize shoulders, LAX ball in shoulder blades, and roll low back hams and quads.