JBLM CrossFit

TUESDAY, 9 August 2016

Warmup

-Run 100M

Then

• 3 sets:

5 Inchworms

Pigeon Stretch X 30 sec each leg

Couch Stretch X 30 sec each leg

PVC pipe shoulder stretching

-Run 100M

WOD

For time:

20 Double Unders

12 Push Press, 115/80#

Walking Lunge, 20 steps

40 Double Unders

9 Push Press, 115/80#

Walking Lunge, 40 steps

60 Double Unders

6 Push Press, 115/80#

Walking Lunge, 60 steps

• Post time to whiteboard / comments.

Strength/Skill

BEGINNER STRENGTH (alternating sets)

1a) Deadlift:  3 x 3

1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)

- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH (alternating sets)

1a) Deadlift:  3 x 3 @ 90% DL 1RM

1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)

- Rest 1 minute between all sets.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

CORE (alternating sets; if added to Main Session, perform last)

1a) Unbroken GHD Sit Ups:  3 x 20 – rest 60 sec.

1b) Freestanding Handstand Holds:  3 x 60 seconds – rest 60 sec.

1c) Reverse Hypers:  3 x 20 – medium/heavy, rest 60 sec.

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