CrossFit Tri-Cities

Foodee.com Meal of the Day

STRENGTH/SKILL

Deadlift:

5-3-1+

CONDITIONING

A:  5 Rounds:

-5 Double Kettlebell front squats

-3 Broad Jumps

-Pigeon Stretch (30 seconds per side)

B:  5 Rounds:

-6 Get-ups (fist, shoe, then weight)

-8 Ring Rows

-10 passovers or dislocates with PVC

Today’s conditioning is not for time.  Starting weights should be light, and incremented up only if mechanics allow.  There will also be stretching at the end of each movement cycle to serve as an active rest period before starting the next round.

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CrossFit Kids and CrossFit Performer classes are canceled tonight.  Resuming regular schedule tomorrow!

STRENGTH/SKILL

Press:

5-5-5+

This week starts the 4th cycle of the 5-3-1 Strength program.  If you’ve been unable to keep up with the load increases on each cycle, and not hitting the reps, it’s time to re-test for a new 1 rep max.  If you’re still hitting the reps (especially on the last set), even if they’re just a couple, continue with the program without retesting.

CONDITIONING

5 Rounds:

40 Seconds of work 20 seconds of rest 40:20 of:

-Ring Dips

-Sandbag or Medball Get Ups

-Med Ball Burpees