5x1
70-75% of 1RM
20/14 med ball sit ups x 100
OCTOBER 25, 2012
Sumo Deadlift
8x2
*use 70% of 1RM
*rest :50 between sets
Then:
5 Rounds of
Planks Holds
(1 min hold/30 sec rest)
OCTOBER 24, 2012
pressed for time
strict press
1-1-1-1-1
*rest 2 mins btw sets
then:
Int/Adv - Toes 2 Bar 3x15
Beg. - V - Ups 3x15
OCTOBER 22, 2012
Low Bar Back Squat
1-1-1-1-1
*2 mins rest between sets
Then:
AMRAP in 7 minutes:
Burpees
(CrossFit Games Open standard)
OCTOBER 17, 2012
Bench Press
1-1-1-1-1
*rest 2 mins between sets
Then:
Tabata L-sit holds
(:20/:10 x 8 for 4 mins)
OCTOBER 13, 2012
Push Press
9x3
*use 70% of 1RM
*rest :60 between sets
Then:
30-25-20-15-10:
Med Ball Cleans
Pull-Ups
OCTOBER 11, 2012
Low Bar Back Squat
8x3
*use 70% of 1RM
*:60 rest between sets
Then:
5 attempts @
Max Height Box Jump
OCTOBER 9, 2012
5 RFT:
400m run w/ Med Ball
20 Wall Balls
20 Med Ball Sit-Ups
*Med ball weight is 20#/14#
*Med ball sit-ups are performed with bent knees and holding a ball. Ball must tap the ground behind the head and pass over the knees touching the ground in front of the feet.
OCTOBER 8, 2012
Deficit Deadlift
3-3-3-3
*rest 2-3min btw sets
*use a 2-4 inch deficit (stand on a 25 or 45# plate)
Then
5 RFT:
Body Weight Deadlift x 10
Toes to Bar x 10
OCTOBER 4, 2012
Kipping Pull-Up
3x MAX REPs
*set ends when you come off the bar
*rest 2 min between sets
Then:
3 RFT:
7 Push Press 155/105
14 Lateral Box Jumps 24''/20''
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