Wed 1-14-15

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

B.
Three rounds for time of:
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

This is the first workout of the Kill Cliff East Coast Championships, called “Mary Meets DT.” It should be a fun, quick workout. Most of you won’t have a chance to play at the ECC, but you can all play around with this fun workout and be inspired by some of the scores you see on January 24.

C.
Rest 4-6 minutes after “Mary Meets DT,” and then…

Every 3 minutes, for 12 minutes (4 sets) for times:
Row 250 Meters
50 Double-Unders

D.
Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Four sets of:
Run 400 Meters
1 Legless Rope Climb
10 Meter Handstand Walk
10 Strict Handstand Push-Ups
10 Meter Handstand Walk
1 Legless Rope Climb
Run 400 Meters
Rest 2 minutes

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4 thoughts on “Wed 1-14-15

  1. A. Completed based on 455
    B. Subbed for shoulder:
    3 wall walks
    10 pistols
    15 bent over BB rows (135)
    12 DL
    9 HPC
    10 T2B
    3 rounds in 14:53
    C. 1:42/1:45/1:29unbroken/1:28unbroken
    D. Done

  2. Supplemental conditioning Thursday:

    :25 on/:15 off on for 16 sets on the AB,

    5 minutes anterior hip mobility,

    100cal on AB AQAP going :60 on / :30 off
    5 minutes anterior hip mobility

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