CrossFit Montreal-Thursday August 27
Thursday, August 27, 2015
Workouts from Thursday to Saturday
CrossFit Montreal
Thursday August 27
1. Work up to heavy 1 rm deadlift
2. Conditioning
800 m run
30 wall ball 20/16
20 KB swings 28/24
10 deadlift 275/185
20 KB swings 28/20
30 wall ball 20/16
800 m run
Friday August 28
CrossFit Montreal
(Courtesy of competitorstraining.com and modified for group class)
Option 1:
W-up: General warm-up+work on press technique
1. Conditioning
5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds
2. Strength
A. Heavy 2-rep Front Squat
B. 3×10 Back Squats, across
3. Rowing 5x300m, 1 minute rest
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Option 2:
W-up: General warm-up+work on press technique
1. Conditioning
5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds
2. Strength
A. Heavy 2-rep Front Squat
3. Rowing 5x300m, 1 minute rest
Saturday August 29
CrossFit Montreal
(Courtesy of competitorstraining.com and modified for group class)
1. Conditioning
“Kettlebells for Kids
” AMRAP 9 of:
9 KBS, 24/16
9 Burpees 9 KBS, 24/16
9 Box Jumps, 24/20
These Saturday conditioning sets are designed to replicate the stimulus of an Open-like workout. The loading, scheme, format and movements may not be what we have traditionally seen in the Open, but that doesn’t diminish their validity as tests or potency for preparing you for the metabolic conditioning that we’ll see in the Open. There is a reason the volume is very low on Saturdays for Open athletes. Treat these WODs with respect and give them everything they deserve – no gaming, nothing less than your best effort. Go get it.
2. Focus Work EMOM 10: 1-5 reps of goat movement ( )