Day 27: Wednesday, March 22

prowler aftershcool

PREPARATION:

  • 30 Jumping Jacks
  • 20 Jumping Lunges
  • 10 Hindu Push Ups

STRENGTH:

Squats as follows:

  • 1 set of 10 reps @ 50%
  • 1 set of 8 reps @ 60% 
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 3 reps @ 90%

Met-Con WOD:

PART A> “Thruster Time”

This workout is from the Main Page of CrossFit – we can modify accordingly based on your capabilities

  • With a continuously running clock complete 5 Thrusters every minute.
  • From 0:00-5:00 use 55 lb/35 lb
  • From 5:00-10:00 use 65 lb/45 lb
  • From 10:00-15:00 use 75 lb/55 lb

Then:

PART B> “Posterior Chain”

Two sets of:

  • Single-Arm Dumbbell Press x 10 reps each 
  • Rest 60 seconds
  • Dumbbell Chinese Rows x 12 reps 
  • Rest 60 seconds
  • Bent-Over Rear Delt Flyes x 20 reps 
  • Rest 60 seconds

PART C>  “Midline Mania”

  • 60 second plank (break it up if need be to keep tension)
  • 50 Flutter Kicks
  • 40 Russian Twists
  • 30 Sit Ups
  • 20 Overhead Lunges with Dbells
  • 10 attempts at holding a freestanding Handstand 

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on March 21, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

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