Team and Friends,
Hope everyone had a great weekend. The week ahead…
Monday – Sumo Deadlift strength, paired with a really nice hip prehab motion. Then a strength-y EMOM with lunges (held in the front rack), KB Pullover, and Double Unders. It’s got cardio, but a little less spicy than the usual assault Bike.
Tuesday – Weighted Pull-Up Strength, then a medium-long WOD with a 1 mile run buy in, then descending rep scheme of power cleans and box jumps. Remember, if running isn’t your thing work with a coach to ease in, or choose another cardio element altogether.
Wednesday – Core EMOM up front, then a longer WOD called “Jordan”. 100 KB Swings, 100 Sit-Ups, 100 Squats, 100 Push-Ups. Classic CrossFit, gotta love it.
Thursday – Bulgarian Split Squat and Bent Over Row Strength, WOD is a variation on “Death By” DB Snatch. This day is a personal favorite, and can be done entirely in a hotel gym.
Friday – Practicing Snatch today (sometimes called the “Squat Snatch”), including two mobility movements up front. Excited to emphasize the mobility required to hit some of these more technical movements! Then a very fast sprint WOD with DB Thrusters. 6 Minute Cap
Saturday – Partner WOD