** DELOAD WEEK **
Warm up
2 min cardio of choice, then 2 rounds of:
5 box jumps
5 v-ups
5 burpees
5 wall balls
5 American KBS
Endurance
Crossfit benchmark "Filthy 50"
For time:
50 box jumps 24/20 in
50 jumping pullups
50 American KBS 16/12 kg
50 walking lunge steps
50 knees to elbows
50 push presses 45/35 lbs
50 barbell good mornings 45/35 lbs
50 wall balls 20/14 lbs, 10/9 ft.
50 burpees
50 double unders
Time cap: 30 min
Note: set a box under the pullup bar so that you can reach the bar with arm overhead slightly bent.
UES strength
Warm Up
2 Rounds
10 Quadroped Thoracic Rotations
10 Push-ups
5/letter of I,Y,T
10 Banded Face Pulls
Bench Press
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight
Bench Press
10 Sets x 1 Bench Press Reps @ 90% of 1RM
*15 Minute Time Cap
Accessory
Part A
3 Sets - Every 3:00 mins
8/arm Double DB Incline Bench Press
-:30sec Rest-
AMRAP Double DB Incline Bench Supported Row
Part B
3 Sets - Every 3:00 mins
AMRAP Banded Tricep Extensions
-:30sec Rest-
AMRAP Banded PVC Supinated Grip Lat Pull-Down