April 8, 2019

CROSSFIT
Strength
Back Squat (3X8 w/ 5 Second Pause on ALL Reps @ 45%, 55%, 65%)
Supperset with Ring dips.
Ring Dips (3 X 8 RPE *Rate of Percieved Exertion)
Superset with Back Squats.
Conditioning
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

SWEAT
Strength
Back Squat (5X3)
Technique over weight always!

Squatting is a the second most functional movement (to the deadlift). Work on your squat mechanics and keep an empty bar until your coach allows you to add weight. Have fun!
Conditioning
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double Under Modifications:
Count Attempts
Singles 2:1

YOUTH WEIGHTLIFTING
Clean and Jerk (3X4)
It’s almost cardio!
Push Press (5X3)
Core Circuit
5 Rounds:
30 second plank hold, 30 second rest.

Start with no weight and add to back each round if able.

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