Workout of the Day: Monday, 10.29.18

KatJump.jpg

It's Total Week! This Friday the workout will be the CrossFit Total-- max your backsquat, strict press, and deadlift in a single 90-minute session. Remember to sign up (as always) for space in classes, wear a costume, and come cheer for your confederates! This week's weight/volume is generally lower, though met-cons are still intense. Consider taking a rest day leading up to the Total.

WORKOUT OF THE DAY:

MOVEMENT PREP:
30' High Knee Lunge + Twist
30' Duck Walk
30' Lateral Lunge
30' High Skips
30' Inchworm
10 Scap Push up
10 Deadbug

STRENGTH/SKILL:
3-4 Sets:
A1. Back Squat x 8
--keep these fast, at least 2-3 left in the tank
A2. Box Jump x 5
A3. Weighted Pull-up x 5

CONDITIONING:
21-15-9
C2B Pull up
Box Jump Over (24"/20")
KB Swing (24/16kg)
time cap: 12 minutes

DURABLE

PREP:
2 sets:
5 Contralateral Inchworm
10 Quadruped Rotation
10 Yoga Push up
10 Jump Squat
10 Cossack Squat
:20 High Knees

WORK:
3-4 Sets:
Axle Clean and Press (5+5)
Heavy Russian KB Swing x 10
Jump rope practice

HUSTLE:
16min EMOM
:30 Jump rope
15 Goblet Squat
:30 Max Axle Clean and Press
15 Russian KB Swing

Justin McClintock