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Tuesday 110116

CrossFit Buffalo – CrossFit

Warm-up

4 minutes

20 alternate leg toe touches (Keep leg you are reaching too straight, bend other knee)

PVC windmill stretch 10 each side

Behind the back PVC heel touch (legs stay locked)

suitcase carry 75 feet each arm

Jacked and Tan

Deadlift (5×3 @ 102% 5RM )

Accessory Work

Core/Hamstring Accessory, 3 Rounds

o 4x GH Raise/4 Nordic Hamstring Curls (one or the other) + 8x Back Extensions

o 8x Hanging Leg Raise, keep legs as straight as possible

o :45-1:00 Side plank

Pull Ups/Pull Up Accessory Work

o Pull Ups + weight, 4×2-6 OR 3 Rounds of the following:

 4x Ring Rows, Hold for :03s at the top

 90° hang :20-:30

 8x Incline “Y” Raise, hold for :01 at the top

Conditioning

Metcon (Time)

RX+

For time:

5 Deadlifts 315/225

10 Pistols

50 Double unders

4 Deadlifts 315/225

8 Pistols

40 Double unders

3 Deadlifts 315/225

6 Pistols

30 Double unders

2 Deadlifts 315/225

4 Pistols

20 Double unders

1 Deadlifts 315/225

2 Pistols

10 Double unders

RX

For time:

5 Deadlifts 245/165

10 Double kettlebell front rack step ups 1.5/1 pood

50 Double unders

4 Deadlifts 245/165

8 Double kettlebell front rack step ups 1.5/1 pood

40 Double unders

3 Deadlifts 245/165

6 Double kettlebell front rack step ups 1.5/1 pood

30 Double unders

2 Deadlifts 245/165

4 Double kettlebell front rack step ups 1.5/1 pood

20 Double unders

1 Deadlifts 245/165

2 Double kettlebell front rack step ups 1.5/1 pood

10 Double unders

Fitness

For time:

5 Deadlifts 185/125

10 Step ups

50 Double unders

4 Deadlifts 185/125

8 Step ups

40 Double unders

3 Deadlifts 185/125

6 Step ups

30 Double unders

2 Deadlifts 185/125

4 Step ups

20 Double unders

1 Deadlifts 185/125

2 Step ups

10 Double unders

Double reps single unders where needed

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