Workout of the Day

10/19/2017

CrossFit Soul Miami – CrossFit

Weightlifting

Deadlift (3-3-3-3)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAPx15:00

400m Run

15 Dumbbell Hang Power Clean

12 Strict HSPU

Accessory

Banded Face Pulls; 120 reps

DB, Up Right Row; 5×20/side

DB, Bent Over Row; 3×8/side Heavy

PHASE 4: WEEK 4, DAY 4

CrossFit Soul Miami – Team Soul Training

REST DAY

This is the day to take a yoga class or make an appointment to see the physical therapist, chiropractor, massage therapist, etc. This day is NOT to be used as an active rest day.

PHASE 4: WEEK 4, DAY 3

CrossFit Soul Miami – Team Soul Training

PRIMARY

Squat

A1) Couch Stretch; 1:00-2:00/side

A2) Lateral Monster Walk; 20-30 steps/direction

B) Front Squat; 5×4@80%

C) Single-Arm overhead, Split Squat; 4×8-10/side

D) Wide Stance, Good Mornings; 4×15

Conditioning

3 rounds for time

25 Toes To Bar

15 Deadlift (225/155)

20 Push Press (95/65)

*Used 2 Bars, one each for the two different movements

SECONDARY

Gymnastics

A) Strict Ring Muscle Up Pulls to Transition ONLY; 1xMax Effort

B) Strict Ring Muscle Ups; 1×70%-100% of A

C) Kipping Toes To Bar Cluster; 50@20-10-10-10

*0:05 rest between sets

*Record breakdown if not completed as stated

Conditioning

3 Rounds For Time:

10 Single Arm KB Snatch (R)

25 Double Unders

10 Single Arm KB Snatch (L)

25 Double Unders

25 KB Goblet Squat

25 Double Unders

10 Single Arm KB Push Press (R)

25 Double Unders

10 Single Arm KB Push Press (L)

25 Double Unders

*pick a weight that each movement can be done unbrokem and aim to work on unbroken sets of Double Unders

Assistance

A) Bent-knee, GHD Sit-up; 75 total reps

*Perform this situp on the GHD while keeping quadraceps relexed in an effort to minimize hip-flexor recruitment. Focus more on moving your trunk through a full range of extension and flexion.

B) Back (NOT Hip) Extension; 40 total reps