Thursday
BLK LBL Fitness Club – CrossFit®
Today’s Programming
Closing out this cycle with a Max Front Squat and our heaviest set of Hip Thrusts for 6-8 reps possible! After all the 20 reps we have been doing, this front squat should be feeling strong so I am excited to see the numbers! Remember… Below is 3 “Working Sets.” That means you will have a few “Warm-Up” sets before you start to actually count those 3 sets. Close out the week strong everyone!
Weightlifting
3 Supersets:
1 Front Squat (90+% effort on all sets)
6-8 Barbell Hip Thrust (90+% effort on all sets)
Rest 2-3min. Between Sets.
*Put Scores Below
*Try not to transition more than 20-30sec. between movements
*Shooting for 5% more on the hip thrusts than last week
Front Squat (3X1)
Barbell Hip Thrust (3X8)
Metcon
Metcon (Time)
3 Rounds For Time:
25 Wall Balls (20/14lb.)
20 Sit-Ups
Immediately into;
3 Rounds For Time:
20 DB Lunges (50/35lbs.)
15 Toes-To-Bar
Immediately into;
3 Rounds For Time:
15 Air Squats
10 DB Russian Twists (50/35lb.)
Super fun leg or core BLASTER!
On the DB lunges, left + right = 2 reps.
On the Russian Twists, left + right = 1 rep. And yes, I want you using the heavy weight so that the 10 reps is hard! Also, make sure the dumbbell TOUCHES THE GROUND for every rep!