Max Muscle Monday

CrossFit Blaze – CrossFit

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Warm-up

Sroka Squat Warm up (No Measure)

https://www.youtube.com/watch?v=z_-Topn_DGI&feature=youtu.be

Perform 1 circuit of the following:

90/90 kneeling glute squeezes x 10

Kneeling Cossack Stretch x 10

Supine Glute bridge (hold for 3 counts) x 10

Book Openers x 10

Table Top T-spine rotations x 10

Followed by 2-3 rounds of:

(with a band, hip circle, etc. Note: band will not leave knees for entire activation series)

10 m penguin walks + 5 air squats

10 m lateral walks + 5 air squats

10 m monster walk + 5 air squats

Strength

Front Rack Lunge (Find a heavy set of 10 in 10mins)

Metcon (Weight)

2 sets

10 Front Squats w/ DB’s AHAP

10 Single Leg DL per leg w/ KB or DB

Strict Press (Work up to a heavy set of 5 in 10mins)

WOD

Jelly Belly (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Bike or Row

10-8-6-4-2: Deadlifts

Lvl 1: 115/75

Lvl 2: 205/135

Lvl 3: 275/185

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min