4/17/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Press/Push Press/Jerk (No Measure)

400m

10 Lunges

10 Strict Pullup

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

10 Jumping air squats

3 Wall walks

Pipe

Double-Unders (3 minutes double under practice)

Weightlifting

Push Jerk (5-3-2-1-1-1)

Metcon

2k SkiErg (Time)

Metcon (Time)

Then Rest 1 minute

3 Rounds

10 Shoulder to overhead (95/65)

10 Toes to bar

Core

Metcon (No Measure)

3 x 15 GHD

3 x 15 Back extensions

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