Funday Monday
CrossFit Blaze – CrossFit
Warm-up
Warmup Deadlift Day (No Measure)
250m Run
:30s Per side Hamstring Stretch
(https://youtu.be/WeJm_UB9dfU)
10 Cossack Squats
10 Inchworms w/ Pushup
10 Single Leg toe touch (Airplanes)
30 Banded Goodmornings
10 Single Leg DL’s w/ empty bar
Strength
Deadlift (Work up to a heavy weight for 1-3 reps)
WOD
Metcon (Time)
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle Runs
LVl1: 95/65
Lvl 2: 135/95
Lvl 3: 185/135
* In today’s conditioning piece, athletes will work through the four listed movements as fast as possible and then rest until the next interval begins
* Rounds start on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00
* Record all 5 times, with the score being the slowest of the 5 rounds
* We want rest built in to preserve high intensity, so let’s cap these rounds at 4 minutes to allow for at least 1 minute of recovery
Finisher
Tabata Birds and Bugs (No Measure)
Bird Dog Plank (R)
Dead Bugs
Bird Dog Plank (L)
Dead Bugs