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Hump Day

Charter Oak CrossFit – CrossFit

Movement Prep

Prehab – 2 sets: no rest between

Crab Extension x 5 reps

Bird Dog x 10 reps (5 per side)

Banded Hip Bridge x 10 reps (squeeze through using glutes)

A: Deadlift (2 x 3-5 reps *85% or RPE 8.5 )

*weight % should also allow 1-2 reps in reserve each set

*warm up sets: rest 30secs -1 min between warm ups

Bar x 5

40% x 5

60% x 3

70% x 1

75% x 1

*rest 1:30mins between working sets

B: Push Press (2 x 4-6 reps *RPE 6/7)

*3-4 reps in reserve each set

*rest 1:30mins between sets

C: Metcon (3 Rounds for reps)

EMOM Stations:

3 RDS: (9min total)

40 secs of work/20 secs rest & rotate

1. Sled Push

2. Alternating Hang DB Split Snatch (35/25#)

3. Atlas Stone or Tire Flips
*goal is consistent work so choose weights that will keep you moving for the sled and tire/stone

*score is reps for each round, each 25m length on sleds = 1 rep




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