4/10/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Deadlift (No Measure)

400m

Spiderman crawl

10 Superman

10 Hollow kips

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

5 Inch Worms

Pipe

Weightlifting

Deadlift (6×3)

5 ring dips between rounds

Sub box dips.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Hand release pushups

15 Good mornings(45/35) **NO dropping empty bar**

20 Abmat sit-ups (RX+GHD)

25 Double unders

Core

Metcon (No Measure)

5 Rounds(Each arm)

Gym length single arm kettle bell walk(AHAP)

Strict Pull-ups – Push-up Challenge (AMRAP – Reps)

Practice strict push-ups. Chest touches the ground, body tight, lock elbows out at the top. No bro pushups.

Pull-ups – do as many as you can do strict and then use the smallest band possible to complete the rest of the reps. Arms fully extended to chin over the bar.

Sundays – Rest

Week 1 – 10 pull-ups – 50 pushups a day

Week 2 – 15 pull-ups – 60 pushups a day

Week 3 – 20 pull-ups – 70 pushups a day

Week 4 – 25 pull-ups – 80 pushups a day