9/16/15 – modPALEO!

RANT

Remember to come check out modPALEO tomorrow evening!

CrossFit Performance

STRENGTH

A. Hip Extensions @21×2, 3×10-12, rest :90

METCON

For Time

Row 250m

10 Burpee Box Jumps (24/20)

Row 250m

10 Burpee Pullups

Row 250m

@85% effort

Rest 2:00 – 4:00, x5

Dose Response: Aerobic Power – Your output should be at 85% effort here. The total time of each interval should be consistent and not plummet towards the later rounds. All the gymnastics piece should be done unbroken and without a significant decrease in power output. If you cannot perform a straight Burpee Pullup, modify to 10 Burpees + 10 Jumping Pullups with very quick transition b/t the two.

CrossFit Fundamentals

STRENGTH

A. CrossOver Symmetry Activation

B. Ring Row @21×2, 3×10, rest :60

C. Jumping CTB Pullup, 3×8, rest :60

METCON

3 Rounds for Time

15 Ring Row/Jumping Pullups

30 FR DB Lunge (25/15)

15 Strict Abmat Situps

+

CrossOver Symmetry Recovery

Strength Class

A. Touch and Go Power Snatch – work to heavy triple in 7 sets

B. Front Squat @30×1 – heavy 3

C. Front Squat @30×1, 2×2 @93% of B, Rest 2:00

D. Weighted Strict Pullups @32×3, 5×3

or

Strict Pullups @32×3, 5×3

or

Banded Pullups @32×3, 5×3