Tuesday 06192018


CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

20 lunges (10/10)

10 sit ups

Repeat 3 x

Single leg DL with KB or DB (4x 6/6 work upon weight as desired )

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

Metcon (AMRAP – Reps)

MetCon:

3 rounds for total reps:

1 minute sumo deadlift high pulls (95/65)

1 minute sit-ups

1 minute push presses (95/65)

1 minute sit ups

Rest 1 minute

Finish: Slow and steady birddogs 3 x 10

Mobility: Hollow rocks 3 x 10

Monday 06182018


CrossFit Pella – CrossFit

Warm-up (No Measure)

Jog 250m

Repeat the following 2x:

10 strict dumbbell presses

10 air squats

20 walking lunges

20 bird dogs

10 burpees

10 knee raises

Metcon (AMRAP – Rounds and Reps)

MetCon:

12 min AMRAP (thanks Icon athlete)

3 power cleans (165/115)

6 HSPU (scale to 30 second HS hold or 30 second plank)

9 Toes to bar (scale to knees to elbow)

12 Over the bar burpees

Finish: Run 800m, 60 second plank,

Run 800m, 60 second plank

Mobility: Crossover symmetry

Friday 06152018


CrossFit Pella – CrossFit

Rowing warmup (No Measure)

Row 200m

10 burpees

Row 200m

10 air squats

Row 200m

10 push ups

Metcon (Time)

MetCon:

Cash in: 800m run (1000m row)

7 RFT

7 power cleans 155/105*

14 hand release push ups

Cash out: 800m run (1000m row)

*a weight that can be done unbroken when fresh

Finish: 3 x 8-10 toes to bar

Mobility: Crossover symmetry