10-16-2020

michael@crossf…
Friday, October 16, 2020 - 02:10

CrossFit

WARM-UP
AMRAP x 7 MINUTES
:30 Bike/Row/Ski
8 Scap Pull-Ups
10 Tight Kipping Swings
12 Empty BB RDL
*Increase pace each round

SKILL
EMOM x 15 MINUTES
MIn 1 - :40 Bar Muscle-Up Practice
MIn 2 - 5 Deadlift (Building)**
Min 3 - Flow Stretching
*No more than 3-5 reps of
Jumping BMU, Kip to Deep Pull, or
BMU attempts.
**Build from Moderate to Heavier
than Workout Weight.

WORKOUT
AMRAP x 15 MINUTES
3 Muscle-Ups (Bar or Ring)
9 Deadlifts (255/165)|(165/115)
15/12 Cal Bike/Row/Ski

COOL DOWN
FOR RECOVERY
1:00 Slow Cat-Cows
2:00 Child's Pose
2:00 Seal Pose
1:00 Slow Cat-Cows

Zoom
 

DAILY-5 WARM-UP
1:00 Cardio Choice
into...
EMOM x 4 MINUTES
10 Single DB Russian Swing + Max
Sit-ups

FULL-BODY STRENGTH
4 SETS
AMRAP x 3 MINUTES*
8 DB Deficit Push-Ups
6 DB Hang Power Cleans
4 DB Thrusters
- Rest 1:00 -
*Pick up where you left off each
round

FULL-BODY SPRINT
WORKOUT
EMOM x 8 MINUTES
MIN 1 - :45 Cardio Choice (Moderate)
MIN 2 - :45 Single DB Sumo Deadlift
- Rest 1:00 -
EMOM x 6 MINUTES
MIN 1 - :45 Cardio Choice (Hard)
MIN 2 - :45 Single DB Swing
- Rest 1:00 -
EMOM x 4 MINUTES
MIN 1 - :45 Cardio Choice (Hard)
MIN 2 - :45 Single DB G2OH
- Rest 1:00 -
EMOM x 2 MINUTES
MIN 1 - :45 Cardio Choice (Sprint)
MIN 2 - :45 Alt Single DB Up-Down
Devil's Press

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-