Wednesday

30
Jul

Wednesday

CrossFit Huachuca – NC COMPETE

A. CONDITIONING

Metcon (Time)

3 ROUNDS @ 75% Effort

1000m Row

100 Double Unders

800m Run

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 EZ Pace on Bike or Row

Then…

2 ROUNDS

20 Alt. V-Ups

10 PVC Good Mornings

10 Alt. Cossack Squat

Into…

2 ROUNDS

20 Atl. Superman

10 Reverse Lunges

5 PVC Kang Squat (:03 pause at bottom)*

Strength

Back Squat (5-5-3-3-1-1)

-Rest at Least 2:00 b/t Sets-

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.

Record heaviest single rep.

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

4 SETS

30 GHD Sit-Ups

Max Ring FLR Hold

-Rest as Needed b/t Sets-