Tuesday 12112018

CrossFit Pella – CrossFit

Warm up Y (No Measure)

Jog 250 m

20 air squats

20 single leg toe touches

20 Bird dogs

20 shoulder circles, both directions

20 Single leg hops

Jog 250 m

Bench Press (5-5-5-5-5)

Metcon (Time)


Paired with a partner perform 4 x 500m row at consistent/hard effort

Partnering just to share rower, otherwise rest for equal amount of time as row

Score is slowest 500m interval.

Six repeats is RX+


3 x 10-15 light lateral raises

3 x 10-15 light forward raises

Mobility: Crossover symmetry

Monday 12102018

CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB


10 Kip swings

20 curtsy lunges (10/10)

Metcon (Time)



Hang power clean 95/65


Hand stand push ups

Finish: 3 down and back walking lunges with PVC overhead or light weight overhead

Mobility: Should mobility/Crossover symmetry

Friday 12072018

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

Metcon (Time)

MetCon: Partner workout

75 snatches (75/55)

20 box jumps (24/20)

65 thrusters (95/65)

20 box jumps (24/20)

55 hang cleans (135/95)

20 box jumps (24/20)

45 deadlifts (185/135)

20 box jumps (24/20)

Finish: 4 minute plank work, alternating

Mobility: As needed for the week