Reminder: There are no scheduled classes due to the various summer detail schedules. Feel free to email me at blackandgoldcrossfit@gmail.com if you would like help trying to find someone to workout with this summer.
Strength Work: Deadlifts: 5-5-5-3-3-3
**Start out with an empty bar or a very light weight to practice proper form and technique as you warm-up. Slowly start adding weight, eventually trying to get to your 3RM. Once you find a weight where a set of 5 is challenging for you, count that as set #1.
WOD: 3 Rounds for Time of:
- 10 Front Squats (135#/95#)
- 20 Burpees
- Row 500m
Recommended Warm-Up:
Start with Mobility Exercises and Dynamic Stretching (karaoke side steps, sideways lunges, butt kickers, high knees, bear crawl, crab walks, etc.)
THEN, do 3 Rounds of:
- 10 Good Mornings (PVC pipe or empty barbell)
- 10 Spiderman Lunges (10 total, 5 per side)
- 10 Inverted Rows (SEE PICTURE BELOW; put barbell on weight rack about waist level; hold onto the barbell and get under it so you are looking up at the barbell; use a box or bench to elevate your feet so that your body can be in a straight line, as close to horizontal to the ground as possible; once in the start position, keep your body tight and in a straight line and pull your chest to the barbell)
2 comments:
C'mon! No posts?!? How was R-Day??
It's pretty slow around here. Posts/comments will probably pick up once school starts in the fall. Not the best weather for R-Day - rained all day.
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