400m Med Ball Run (20#/14#)
10 Power Cleans (135#/95#)
5 Jerk (135#/95#)
CrossFit Endurance – RACE WEEK – If you are running the Top of Utah Half maraton on Saturday, then this is for you!
Day 1 – (sets x reps) – rest 60-90 seconds between sets 7×2 Squat Clean (75%-80% of 1 RM) This should be explosive and quick 5×3 // 1-1-1-1-1… Deadlift (Start at a low weight and increase weight each set of 3 reps unbroken ie don’t drop the bar. You should be about 90% of your 1RM once you start doing single reps. Just a reminder that, as always, FORM should NOT be sacrificed. If you feel your form start to break down, then it’s time to stop.)
Day 2 – 15min AMRAP of CINDY 5-pull ups 10 – push up 15-squats Note: This should be preformed at about 90% effort. Pace this so that you are able to keep moving for the entire 15 min.
Day 3 – Active rest day (i.e. a really good warm up and an 80% 2-3 mile jog. You just need to get you warm on this day, but keep your intensity low.) This is also a really good day to spend some time on the foam roller/lacrosse balls/bands and get your legs, hips and hams stretched and loose.
Day 4 – 6 rounds of tabata (20sec work 10sec rest – 1 min rest between rounds)
a) Running – sprint for 20 sec, rest for 10
b) KB or Dumbell Swing – 44#/26#
c) Sit Ups
d) Row for Calories”
Day 5 – REST
Day 6 – RACE DAY
CrossFit Kids was a lot of fun this year. Thanks to Stacey and Ryan for a job well done. Both gyms had great programs and I know talking to the kids and parents, everyone really enjoyed themselves. Have fun heading back to school sporting those sweet new shirts! Can’t wait to do it all again next summer!!