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Tuesday 111416

CrossFit Buffalo – CrossFit

Warm-up

6 minutes


10 “heaven and hell” toe touches


8 Windmill stretch each side (if proficient with the movement ditch the pvc and hold kettlebell in low hand)


One legged plank hold on rings 15 seconds per leg

Weightlifting

Deadlift (Tempo DL 3-5×10 @ 50% 5RM )

1. :03s Concentric, :03s Hold, :03s Eccentric

Back Extension Hold (4x :30s at parallel, add weight if possible )

Between each set complete 10x V-Ups w/ controlled eccentric

Accessory Work

4 Rounds

• 10x Upright Row, AHAP

• 12x Banded Lat Pull Down

• 10x Scapular Depressions

• 10x DB Bench Press

• Rest 1:30

Conditioning

Metcon (AMRAP – Reps)

Death by box jump and pull-up:


First minute: 1 box jump 1 pull-up


Second minute: 2 box jumps 2 pull-ups


….

RxPlus: 30 inch & chest to bar


Rx: 24 inch & Regular pull ups


Fitness: 20 inch & Sub death by Calorie row if you can’t do pull-ups.

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