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Friday Crossfit

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CrossFit Black Box – CrossFit

CFBB Warm Up (No Measure)

500m Row/400m Run

Frankeinsteins

1 min Pigeon Pose each leg

10 KB Single leg RDL 35/26, each leg

20 KB Deadlifts 53/35

10 Goblet Squats 53/35

Deadlift (5-5-5-5-5, Across)

20mins to work on

5 sets of 5 Deadlifts at 70% of your 1RM Deadlift

Metcon (Time)

For Time

1 Mile Run

100 KB Swings 53/35

800m Run

50 KB Swings 53/35

22min CAP

Cool Down

Pigeon Pose

Banded Hamstring Stretch

KB Calf Smash

Competitor/Accessory

Front Squat (3-3-3-3)

3 @65%

3 @75%

3 @85%

3 @87%

Unloaded Friday

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CrossFit Black Box – CrossFit Unloaded

CFBB Warm Up 2.0 (No Measure)

500m Row/400m Run

2 mins of Single Unders

KB Calf Smash

KB Deadlifts 53/35, 20 reps

Goblet Squats 53/35, 10 reps

10 Single Arm DB Press, each arm

Metcon (Time)

For Time

1000m Row

100 KB Swings 53/35

500m Row

50 KB Swings 53/35

250m Row

25 KB Swings 53/35

Cool Down

Banded Hamstring Stretch

Banded OVH Distraction

Pigeon Pose

Thursday Crossfit

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CrossFit Black Box – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Metcon (No Measure)

Friday Night Lights OPEN ATHLETES

NOT FOR TIME

800m Jog

40 Air Squats

600m Jog

30 Push Ups

400m Jog

20 Pull Ups

200m Jog

10 Burpee Muscle Ups

Cool Down

Banded OVH Distraction

Roll Out Shoulders/Chest w/ Lax Ball

Couch Stretch

Pigeon Pose

Unloaded Thursday

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CrossFit Black Box – CrossFit Unloaded

CFBB Warm Up (No Measure)

500m Row/400m Run

Frankeinsteins

1 min Pigeon Pose each leg

10 KB Single leg RDL 35/26, each leg

20 KB Deadlifts 53/35

10 Goblet Squats 53/35

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cool Down

Roll Out Chest/Shoulders

Couch Stretch

Banded OVH Distraction