Wednesday's stamina, assistance work, and yoga!

October 11, 2017

Wednesday's stamina sesh and assistance work! 3-2-1 GO!

 

**Don't forget about yoga with Lexi at 6:30pm!!

 

Wednesday Oct. 11, 2017

 

CrossFit (6am/7am/10am/12:15pm/5:30pm/7:30pm)

 

Stamina:

 

5 x 2-min rounds of:

5 Burpee Box Jumps 20/24

180m Loop Sprint

 

At 10:00:

50-40-30-20-10

Unbroken DUBs (sub = 2:1 unbroken singles, or 3:1 singles)

Marching Lunges

 

Then…some cute little assistance work if you have anything left in the tank. This will be on your own time as we will not have enough time to get through everything in the 1 hour class time slot. Unless you are attending an open gym session, we suggest picking 2 movements from below and superset.

 

Assistance work:

 

1. Front Squat -build up to a heavy set of 3 and then perform 3 additional sets at the same weight

2. GHD Sit-ups – 3 x 20 reps

3. Broad Jumps (as long as possible) – 3 x 4 jumps

4. Ab roll-outs – 3 x 10 reps

5. Assault sprints – 8 sets of 10/20 function (takes 4 minutes to complete)

6. Handstand shoulder taps – 3 x 20 taps

 

 

6:30PM – YOGA with Lexi!

 

 

On-ramp (7:30pm)

 

 

 

 

 

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