Monday November 7, 2022

7
Nov

Monday November 7, 2022

CrossFit

Main:

Repeat from week 1, goal is to go heavier on lunges if possible;
AMRAP 20 min:
3 person groups;
P1. 25′ back rack walking lunge ~50% of 1rm back squat
P2. 25m out/25m back sled push
P3. Rest (switch out weights for back rack lunge
*partners all work in unison, but don’t move onto the next movement until all partners are complete with movement in front of them.

Lvl6: sled 4×45/2×45,
Lvl5: sled 4×35/2×35,
Lvl4: sled 4×25/2×25,
Lvl3: sled 4×15/2×15,
Lvl2: sled 4×10/2×10,
Lvl1: sled 2×10/1×10,

Core work: ALT emom x 4-6 min: L side couch/R side couch

Longevity

Main:
AMRAP 20 min;
25′ walking lunge *add db weight if lunges are easy, scale to box step ups if lunges are difficult.
25m out/25m back sled push
rest station
*same flow as CF group class, just scaled intensity/volume

QuickFit/ At home WOD

Main:
AMRAP 20 min;
25′ walking lunge *add db weight if lunges are easy, scale to box step ups if lunges are difficult.
25m out/25m back sled push
rest station
*same flow as CF group class, just scaled intensity/volume