12/30/2015

Chickasha CrossFit – Fitness

This is the last day of strength this week. Starting tomorrow the WODS will be all that is programmed through next Monday in preparation for CrossFit Total. So expect some additional mobility!… and slightly shorter classes starting tomorrow.

Warm-up

3 Rounds:

10 Weighted Situp

10 Deadlift @30×1 (Pick a light weight,

This is meant to warm you up)

1 Minute hollow hold

Strength

Deadlift (5-5-5-5-4-3-2-1)

Start at 75 % Each Time the reps lower add 5%.

5 – 75%

5 – 75%

5 – 75%

5 – 75%

4 – 80%

3 – 85%

2 – 90%

1 – 95%

If form is no longer holding out then stop the progression. If feeling good, attempt a new 1RM.

WOD

Metcon (AMRAP – Rounds and Reps)

complete as many rounds and reps as possible in 14 minutes of:

5 Push-ups

10 Kettlebell Swings

15 Squats

100 Double Unders

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