October 20, 2016

CROSSFIT/COMPETITOR/BARBELL CLUB
Rest Day!

CROSSFIT 101
Conditioning: AM-Rappers x 3:00 for each movement
Alternating Dumbbell Snatch
Row for calories
Wall Balls 20/14
Assault Bike for calories
Slam Ball
*Rest 2 min between movements

ENDURANCE
Conditioning: For Distance
Mile/Max Meters
Against a 15 minute clock
Run 1 Mile
Row for max meters in remaining time

STRONGMAN
Conditioning: For reps x 5 Rounds
Every 5 minutes:
Max unbroken deadlifts at BW, RX+ 275/185
Max unbroken push ups

Strength: Dead-Stop Front Squat (5×2)
5×2 @ 85% of 1RM
*complete a set every 1:45
pause at the bottom of each squat.

BODY
“Pyramids”
16-12-10-12-16
1> EMOM x 10:00
Deficit Reverse Lunges, alternating
Seated Banded Lat Pull Down

2> EMOM x 10:00
Heavy KB Sumo Deadlift
Banded Face Pulls, supinated grip

3> EMOM x 10:00
DB Glute Bridges
Bicep Curls