CrossFit Crescent – CrossFit

 

Fitness WoD

Find your 1 Rep Max Deadlift this week if you haven’t already!

Metcon (Time)

For Time

21 – 15 – 9

No Push-up Burpees

Hand Release Push-ups

Weighted Sit-ups 25# / 45#
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Rest 3 minutes then begin the following strength program

Metcon (6 Rounds for reps)

6 Rounds for Quality

Max Effort Strict Pull-ups

2 x Weighted Push-ups

Rest 60 seconds
STRICT Pull-ups, using a band is perfectly fine, just make them quality pull-ups.

Take however many pull-ups you did, double that number, that’s how many push-ups you do. If doing weighted push-ups, place a plate on your back. Otherwise scale to a box for these.

REST! This is not for time, it’s for QUALITY! So take your rest seriously.

Plank Hold on Rings (4 x Max Effort)

If you are having trouble holding the plank position on the rings, transfer to the floor. This plank position has the arms fully extended.

Sport WoD

Find your 1 Rep Max Deadlift this week if you haven’t already!

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Hand Release Push-ups

10 Ring Rows (Full Horizontal)
Rest Exactly 3 minutes before beginning the next WoD

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

7 C2B Pull-ups

7 Ring Dips
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Do the following strength at your own pace for QUALITY

Bench Press (3 x 10)

Chest Flys (3 x 10)

Just like dumbbell flys, use plates in place of dumbbells.

Barbell Row (3 x 10)

Reverse Flys (3 x 10)

From the bent over row position, squeeze the shoulder blades together to bring the weights up out to the side, keeping the arms straight. Use plates.

FILL OUT THE FORM BELOW TO GET STARTED

Take the first step towards getting the results you want!

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Have a burning question about our gym or program? Want to know if CrossFit Crescent is right for you? Send us an email to [email protected]  or give us a call at 962 7 9722 8865.