Jen Clissold
Tuesday-(Pre-Workout) Mobility attack your biggest limitation (Pre-Workout) SSS CrossOver Symmetry Activation or Plyo (Warm Up) (A) 5x1 Front Rack Step Up 12" (B) Individually for max reps-8 Rounds Max Front Lever2Cliffhanger, 6 Double DB Front Rack Step Ups AHAP 12" (D) 5x7 Banded GHDSU (D) Intervals 30sec:15sec x 10 Bike or 60sec:30sec x 10 Row (Post-Workout) SSS CrossOver Symmetry or Iron Scap (Post Workout) Mobility
Wednesday-(Pre-Workout) Mobility attack your biggest limitation (Pre-Workout) SSS CrossOver Symmetry Activation or Plyo (Warm Up) (A) M/E 3 Rep Clean (B) Individually for max reps-8 Rounds Max M/U, 3 Cleans@70%1rm (C) 5x7 Banded Hip Extensions (Post-Workout) SSS CrossOver Symmetry Recovery or Iron Scap (Post Workout) Mobility
Thursday Rest Day-(Pre-Workout) Mobility attack your biggest limitation (Pre-Workout) SSS CrossOver Symmetry Activation or Plyo (Warm Up) (A) Wide Stance Back Squat 5x5 (B) Strict Press 1.1 1.1.1 (C) Individually for max reps-8 Rounds Max Ring Dips, Max Ring Rows, Max OLS (D) Intervals 30sec:15sec x 10 Bike or 60sec:30sec x 10 Row (Post-Workout) SSS CrossOver Symmetry or Iron Scap (Post Workout) Mobility
Friday-(Pre-Workout) Mobility attack your biggest limitation (Pre-Workout) SSS CrossOver Symmetry Activation or Plyo (Warm Up) (A) M/E 3 Split Jerk (B) Individually for max reps-8 Rounds Max Handstand Walk, 3 Split Jerks@70%1rm (C) 5mins Hollow Rocks 2 Superman Rocks (Post-Workout) SSS CrossOver Symmetry Recovery or Iron Scap (Post Workout) Mobility
Saturday 7am-Pose Running Technique & Running Intervals
Saturday 8am-Intermediate/Beginner Catch Up. Advanced Thursday's 5x5 Squats
Saturday 9am-CrossFit Kids & SuperYouth
Saturday 10am-Intermediate/Beginner Open Box & Advanced Thursday's Strict Press 1.1.1.1.1, Thursdays-8 Rounds Max Ring Dips, Max Ring Rows, Max OLS, Intervals 60sec:30sec x 10 Row
Sunday-Endurance Active Recovery
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