CoreFit:
4 sets of:
A1. GH Raise x 6-8 reps.
Rest 45 seconds
A2. Lateral Lunge x 6-8 reps. Load with plate or KB.
Rest 45 seconds
4 sets
Row 2k for time, OR 10 min Max calories on Airdyne.
Compare both to October 12th, 2012. Find and know your previous 2k best before you come to class. We will discuss pacing to set a new 2k row PR.
B1. Single-Arm KB or DB Row x 6-8 reps @ 2111
Rest 45 seconds
B2. Plank Hold x 30-45 seconds
Rest 45 seconds
+
2k row for time or 10 min Max calories on Airdyne.
#
CrossFit:
A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
+
Rest 45 seconds
B2. Plank Hold x 30-45 seconds
Rest 45 seconds
+
2k row for time or 10 min Max calories on Airdyne.
#
A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
+
Row 2k for time, OR 10 min Max calories on Airdyne.
Compare both to October 12th, 2012. Find and know your previous 2k best before you come to class. We will discuss pacing to set a new 2k row PR.
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