Friday 02232018


CrossFit Pella – CrossFit

Squat/Push-up warm-up (No Measure)

Jog 200m

10-9-8…1

Air squats

Push ups

Jog 200m
Two laps in the gym per 200m

Push Jerk (5-5-5-5-5)

Metcon (Time)

MetCon:

21 shoulder press (95/65)

5 rope climbs

15 shoulder press (95/65)

3 rope climbs

9 shoulder press (95/65)

1 rope climb

Finish: Planks 4 x 1 minute with 30 second rest between

Mobility: ROMWOD if time allows

Thursday 02222018

CrossFit Pella – CrossFit

Dynamic warmup 2 (No Measure)

10x Front knee hugs to chest

20x Walking hip circles forward

20x Walking hip circles backwards

30x overhead walking lunges

30x right foot hops

30x left foot hops

40x Jumping jacks

40x air squats

Pistols (Scale as needed)

5 x 5/5

Single leg DL with KB or DB (3x 8/8)

Very slowly and deliberately, hinge through hips with opposite leg out straight and back flat.

Metcon (AMRAP – Reps)

MetCon:

4 RFT for 3 minutes (Score is total calories rowed).

10 deadlifts (155/115)*

10 box jumps (24/20)

Row for max calories (option to do DU for max rep)

Rest 1 minute

*meant to be light DL

Finish: spend 10 minutes on handstand work (holds, shoulder taps, walking…)

Mobility: Crossover symmetry

Wednesday 02212018


CrossFit Pella – CrossFit

Warm-up 10-9-8 (No Measure)

Row 10 calories

10 air squats

Row 9 calories

9 push ups

Row 8 calories

8 burpees

Metcon (AMRAP – Reps)

16 minute EMOM

Minute 1: 10 hang power cleans (155/105)

Minute 2: 20 sit ups

Minute 3: 30 DU (70 singles)

Minute 4 : 10 burpees (to a six inch target)

Finish: 3 x 15 hollow rocks, alternate with 3 x 15 supermans

Mobility: T-spine work with roller and peanut lacrosse balls