Monday, March 26th - Sunday, April 1st

Saturday will be a bring a friend day. If you know someone that wants to come do CF with you, please email me (aaron at crossfitamity.com) and I will set them up to sign the waiver beforehand. 

 

Week 1

 

Monday

 

(A) 5 sets, Handstand hold, wall walk or Handstand push - up

 

(B) 800m run

 

4 rounds

·      20 SA DB Push Press

·      20 KBS

 

Run 400m

 

(C) Lat stretch – 60s/ each

(D) Knee in corner stretch – 60s/ each

 

Tuesday

 

(A1) Deadlift – 5 x 5 @ 30X0

(A2) Ring Dip – 5 x 6 – 8

 

(B) AMRAP in 14 minutes

 

·      10 box jumps, with step down

·      12 push ups

·      14 DB suitcase lunge

 

(C) Toes to bar – 5 sets, max unbroken reps

 

 

Wednesday

 

AMRAP in 10 minutes

·      Row 300m

·      12 DB snatch

·      30s FLR

 

Rest 2 minutes

 

AMRAP in 10 minutes

·      18/12 cals AB

·      12 NPUB

·      30s hollow hold

 

Rest 2 minutes

 

AMRAP in 10 minutes

·      Run 350m

·      12 KBS

·      12 GHD sit – ups or 20 ABMAT sit-ups

 

Thursday

 

(A1) Jerk – 5 x 5

(A2) strict pull – up – 5 x 6 – 8

 

(B) 4 rounds

·      10 power jerk

·      12 pull – ups

·      30 double – unders

 

(C) Stretch calves – 60s each

 

 

Friday

 

(A) Back squat – 5 x 5 @30X0

 

(B) 5 rounds

·      30 walking lunges

·      15 DB push press

·      run 200m

 

(C1) Weighted plank – 3 x 60s

(C2) Single Leg Romanian Deadlift – 3 x 6 – 8 per side

 

Saturday

 

With a partner, each partner accumulates the following reps, one working at a time

 

·      75 wall ball

·      25 burpees

·      75 KBS

·      25 burpees

·      75 double unders

·      25 burpees