call 843.839.2673 or email info@crossfitupdog.com
Wednesday 11/29
Warm Up:
5/5 KB high pull
:30 plank
50ft bear crawl
20 jumping jacks
x2-3 sets
Foundation:
A. EMOM Until failure
Close Grip Bench Press 3 rep max
*start at 50% of your 1RM
Warm Up:
7/7 KB High Pull
5 yoga push ups
5 squats with a press out
5/5 single arm KBS
x2-3 sets
Foundation:
A. EMOM 10min
1st min Bent Knee Hollow Body Hold :45s
2nd min Arch hold
Warm Up:
5 scap pull ups
:15 DB hold overhead L/R
10 good mornings light
:15 handstand hold
x2-3 sets
Foundation:
A. EMOM 12min
1st min 10 cossack squats weighted
2nd min Lateral Step Up 7/7 24/20
3rd min Seated DB Press 7/7
Warm Up:
5 squats with a press out
10 cossack squats
50ft walk on toes
50ft walk on heels backwards
5/5 single arm KBS
x2-3 sets
Strength/Skill:
A. EMOM 15min
1st min Bent Knee Hollow Body Hold :45
2nd min 15 Lemon Squeeze
Metcon:
Level 1 (RX)
20min AMRAP
9 burpee to 6in target
10 Goblet Squats 53/35
15 KBS 53/35
400m run
Warm Up:
50ft Single arm DB carry overhead L/R
5/5 Cross over deadlift DB L/R
10 flutter kicks
:15 handstand hold
x2-3 sets
Foundation:
A. EMOM 10min
1st min Single Leg Glute Bridge 7/7
2nd min V-Up 20 reps
Metcon:
Level 1 (RX)
17 min AMRAP
5 HSPU
10 DB Snatch 50/35
12 turkish get ups 50/35
Warm Up:
7/7 KB High Pull
5 yoga push ups
5 empty bar bench press
10 reverse pass throughs
x2-3 sets
Foundation:
EMOM 8min
1st min 10-15 GHD Sit Up
2nd min 10-15 back extension
*let athletes take turns; the sub is weighted sit up and arches
Warm Up:
5 snatch high pull
5 clean high pull
5 hang power snatch
5 hang power clean
5/5 thorax rotation
5 empty bar deadlifts
x2-3 sets
Metcon:
A. EMOM
Snatch Until Failure
Clean Until Failure
Deadlift Until Failure
Warm Up:
5/5 heavy single arm kbs russian
5/5 windmill KB light
50ft walking toe pull
:15 Barbell hold overhead
x2-3 sets
Foundation:
A. Every 1:30 x5
1 Strict Press + 2 Push Press
@70-80% of your 1RM strict press
