FLEX FRIDAY
20:00 CAP
3 Rounds:
30 Banded Glute Bridges
10/10 DB Bent Over Rows
10 DBL DB Tricep Extensions
15 Standing Calf Raises
Get as far as possible in 15min…
12-11-10-9-8-7-6-5-4-3-2-1
Cal Assault Bike
Pull-Ups
American KB Swings (53/35lb.)
Push Jerks (95/65lb.)
Ladies start at 11. Lets see if the boys can catch up 🙂
RX+ is 70/53lb. KB and 115/75lb. Push Jerks
After warm up sets complete:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%
*No touch and go reps. Just singles.
GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:
Set 1: 5 Reps at 40%
Set 2: 5 Reps at 50%
Set 3: 5 Reps at 60%
3 Min to get as far as possible:
5-10-15-20
Deadlifts 155/105
10-15-20-25
Wall Balls (20/14)
15-20-25-30
Box Jumps (20/20)
Rest 1:00
5:00 to get as far as possible: (same workout)
Rest 2:00
7:00 to FINISH
“Cardio Wednesday!”
40min. to get as far as possible…
2,000m Row
200 Double Unders
2 Mile Run
1,000m Row
100 Double Unders
1 Mile Run
This is a broken up version of the “Triple 3” workout from the 2018 CrossFit Games. Which was:
3,000m Row
300 Double Unders
3 Mile Run
The average time on that workout was 44min. for men and 50min. for women. So, I broke up it up like this instead and put a 40min. time cap on it to see how far you’d get. I’d say, for most of you, just getting to the 100 double unders on that second round and getting a chunk done, is going to be a great score!
So… I am going to make that the score… The Double Unders.
So the best score you can get today on the whiteboard will be 300 double unders. If you finish that last set of 100 and input a score of 300, then put the time you were at when you got there 🙂 Will be cool to see the times.
Teams of 2: Only 1 person works at a time.
Task #1:
300 Wall Balls (20/14lb.)
*Partner 1 must hold the top of the deadlift before partner 2 can do wall balls.
*Weight: 135/95lbs.
Immediately into;
Task #2:
200 Pull-Ups
*Partner 1 must power clean the bar off the ground and hold the bar in the front rack while partner 2 does pull-ups.
*You can switch whenever you like, but one partner must have that bar in the front rack before he/she can do a pull-up.
*You do not have to switch when you break.
*Weight: 135/95lbs.
Immediately into;
Task #3:
100 Shoulder-To-Overhead (135/95lbs.)
*Partner 1 on this one is holding a handstand hold, while partner 2 is doing shoulder to overhead.
*Like all the other sections, you may switch whenever you like, but you can not do a rep until someone is in that handstand.
TIME CAP: 40 min
20min. Flex Friday Lifting Window:
3 Supersets Of:
8-10 Reverse Grip Bench Press
8-10 Barbell Bent Over Rows
8-10 Weighted Hanging Knee Raises
Rest 2min. Between Sets
Part 2 (after you finish part 1)
3 Sets of Weighted Dips to failure.
Rest 60-90sec. Between Sets.
For Time:
100 Double Unders
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
100 Double Unders
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
Time CAP: 15min.
During this time we have converted all of our classes online.
For information on our online program, please fill out an info request form
and one of our team members will contact you!
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