4/12/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Squat (No Measure)

400m

Spiderman crawl

Walking quad stretch

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

Pipe

Weightlifting

Back Squat (6×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

40 Wallballs(20/14)

30 Kettlebell swings(53/35)

20 Box stepups(24/20)(35/20s)

10 Devil press(35/20s)

Core

Metcon (No Measure)

3 Rounds

15 GHD Situps

1 minute heavy hold(wallball, med ball or sandbag)

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