Warm up
4 rounds
50 step oh March each side
20 Cossack squats
10 Hindu squats
10 push ups
10 bent over rows
Goat work
Plank work
Focusing on core to extremity movement, which means you must first have control…
Four different plank efforts
Your way
Tight legs, loose core
Tight core, loose legs
Maximum tension
10 second efforts and try to video yourself!
Workout(s)
A little different version of our Monday mashup
Two shorter workouts with a burner of a strength in the middle..
Try not to mail it in on any part here and work as best as you can.
Make sure you do the goat work before beginning this workout!
Use your heavier db option for this workout.
Focus on maintaining your breath through the Amrap portions!
Amrap 7
5 burpee pike jumps
5 squat clean thrusters each arm (heavier db)
Rx as is
L1 pike jump
L2 alternating high knees
2 minute transition
Strength
Emotm 16
Even
20 second plank (hold maximum tension)
Make sure to do goat work first!
Odd
40 seconds curls
(The down must be slower than the up on every rep) the emphasis is on is maintaining the tempo.
2 minute transition
WOD 2
Amrap 7
10 total db snatches
20 bw lunges
Mental fitness
Spend 10-15 minutes on one
Belly breathing lying on back
Meditation
Reading
Journal prompt: the greatest piece of advice I was ever given was…
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 