South Slope CrossFit – CrossFit

WHITEBOARD CHAT

https://youtu.be/x80Xbf8PyYM

GP Warmup

—10 Frankie+ mule kick

—10 reverse lunge + knee hug

—10 lateral lunge

—10 tempo squat with pause in bottom, add jump to stand if desired

Then, 2 rounds building in weight/intensity:

—10 cal bike/row/200m jog

—5 tempo back squat

—5 pull variation

*pullup ringrow or bent over row

CONDITIONING

Every 1:15 for 21 Rounds (7 each)

1- 10 Back Squat or 10 KB/DB Goblet/Front Squat, ascending if possible

2- 12/9 Calorie Bike/Row Sprint or 150m Sprint

3- 12 Bent Over Row or 12 Ring Row or 5 Strict Pull-up

Back Squat (10-10-10-10-10-10-10)

CORESELF ACCESSORY

https://www.yourcoreself.com/athlete-videos/20/5/12/stomachseriesdetails10-234

Mobility

https://www.yourcoreself.com/athlete-videos/2019/5/10/buildingflexibility-xht7a-3a25x-cx2mk-6xpy4-atfc9

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Order of Assignments:

1) Deadlift

2) Conditioning

3) CoreSelf

4) Mobility

STRENGTH

Deadlift (8-8-8-8-8)

*Ascending in weight each set if possible

*Rest 1:00 between sets

*If no barbell, do double DB/KB Suitcase DL

*If only one DB/KB do RDL