Tuesday January 29th

CrossFit Boathouse – CrossFit

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Prep/Skill

shoulder prep

Y – T – W

10 banded pull aparts

10 banded push downs

10 banded pull downs

Warm-up

400m jog

3 rounds

10 abmat situps

10 power cleans (pvc, light barbell)

Metcon

Metcon (Weight)

Every 3 minutes for 10 rounds

10/7 cal assault bike

10 toes to bar

3/2/1 power clean (climbing)

in remaining time:

3 reps for rounds 1,2,3

2 reps for rounds 4,5,6

1 rep max attempts for rounds 7-10

The scaled version of this is working on form on the cleans, just do 5 light reps every round instead of climbing

you are trying for new 1 rep max, you can go up every round or every other round

L3: 9/6 cal assault bike, 10 knees to elbows

L2: 8/5 cal assault bike, 10 knees to waist

L1: 6/4 cal assault bike, 10 ambit sit-ups

Accessory Work

pick one:

1 – handstand push up practice (50 strict, 100 kipping, or 10 minutes of practice)

2 – 3 rounds:

1 minute plank with 45/25# weight

1 minute side plank with 15# db in top hand

1 minute side plank with 15# db in top hand (other side)

3 – for time:

50 – 40 – 30 – 20 – 10

double unders

sit-ups

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