P1: Max Effort Box Squat (15” or lower)
warm up in sets of 3 until 3 repetitions get heavy (3-5 sets)
switch to a single rep working up to 4 single repetitions of between 90-100% of your max.
Go for a new 1rm if positioning is good and weight feels good.
P2: 3 rounds (not for time)
10 reps each: GHD or abmat sit-up, Good mornings (15-45#), kb swing (lgt. weight), hand release pushup, overhead squat(pvc-45#)
1000 meter row
50 thrusters (30#, 45#)
WOD: P1. Max effort shoulder press. begin with warmup weights and do 3×3 until weight gets heavy, then begin 4×1 @90-100% of max. P2. Alternating Tabata. pushup, kb swing (35,53#) 8 min total.
WOD: 100 ball slams for time (14,20#) every minute on the minute complete 3 burpees.
WOD: P1. Max Effort Backsquat. begin with warmup weights and do 3×3 until weight gets heavy, then begin 4×1 @90-100% of max. P2. Death by strict pull-up.
WOD: 3 rounds: Run 800m. rest 2 min.
WOD: P1. Dynamic Effort Deadlift. 12×2 @ 45% on the minute.
P2. 3 attempts @ max du or su 1 min, with 1 min rest.
Watch the Central East Regionals road to the CrossFit Games! Begins Today!
WOD: P1. Max Effort push press.
begin with warmup sets and work into a 1 rm push press.
P2. Rope Climb technique work
Clamping, climbing, descending
WOD: P1. Backsquat (dynamic effort) 10 x 2 @ 50% of 1rm on the min.
P2. Box Jump. pyramid. AMRAP 5 min.
Begin with empty box (20,24”) for 8 reps
Add on plate(45#) for 8 reps
Add on plate (25#) for 8 reps
Complete this cycle AMRAP.
In this series on improving running performance, Brian MacKenzie and Doug Katona demonstrate drills utilizing the Pose Method of running.
Mobility:Hammer Your High Hammy
WOD: 4 Rounds:
12 Sumo-deadlift highpull (65,95#)