Strength
EOtMOM x 12
Med ball/KB suitcase carry* 5 meters
Rx – 20/14 med ball; 53/35 KB
Workout
For time
Cash in: 400m run
30-20-10
Wall ball (20/14)
Toes to bar
15-10-5
Cash out: 400m run
**Paraphrasing something I read somewhere years ago (makes it valid/true), you should regularly squat, deadlift, push, pull, carry heavy things. Sounds simple, right? No need to complicate it by listing how many sets/reps or how heavy to go. Here are five movements you can do once each day for a week, and you can get stronger. Looks a bit like our strength programming, right?
So we have some heavy/odd object carries today in the form of a medicine ball and a kettlebell. The ball is held under your arm, the KB down at your side. Think of it as training for the fall – pumpkin under your arm, tote bag of apples in your hand.
Afterwards we’ll have more fun and get you outside with a workout that opens/ends with a run with some wall balls (med balls, not pumpkins) and toes to bar.
Daily Read – CrossFit Archives
Heavy Days