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FRIDAY-140411

CrossFit-
“Main Group/Basic/Hybrid”
WU-(10:00)
4:00 – Row/AD/Jump Rope
+
Coaches Choice Body Weight Movements Across the Floor
+
Coaches Choice Bar Warm-up
Training-
4 sets,
30 sec Sled Push
30 sec Rest
30 sec Row
30 sec Rest
+
3:30 Rest
+
4 sets,
30 sec AirDyne
30 sec Rest
30 sec Pull-up
30 sec Rest
+
3:30 Rest
+
4 sets,
30 sec Crawl
30 sec Rest
30 sec GHD Hip Extension
30 sec Rest

“Competition”
A-Group (Female Competitor Program)
AM-
2 sets, @Z1
Row 10:00
Jog 15:00
PM-
A. Hang Power Clean – 5 x 5, Moderate (keep it under 70%), on 1:30
B. Back Squat – 65% x 4 x 2, 70% x 4 x 2, 75% x 4 x 4
C. AMRAP Unbroken BF/Kipping Pull-ups x 1 set, 1:30 Rest
+
AMRAP Strict Pull-ups x 3 sets, on 2:00 Rest
D. 3 sets,
Unilateral KB RDL @3010 x 8-12 / Leg, 30 sec Rest (between legs & before moving on)
Weighted Plank – 1:00, 2:00 Rest
B-Group (Male Competitor Program)
AM-
2 sets, @Z1
Row 10:00
Jog 15:00
PM-
A. Dip Clean – 65-70% x 3 x 5, on 1:30 Rest
B. Segmented Clean DL (Inch, Just Above Knee, Pocket) x 5 x 5 sets, pausing 3 sec at each position, on 2:00 Rest
C. Barbell Lunge -@3010 x 10/Alternating x 4 sets, 2:00 Rest (build to a tough, but not max 10)
D. AMRAP Unbroken Strict Pull-ups x 3 sets, on 2:00 Rest (log best set)
E. AMRAP Unbroken DU’s x 3 attempts, on 2:00 Rest (log best set)

Weightlifting-
A. HC (Hip or Mid-Thigh) – 5RM + 90% x 5 x 5
B. Clean DL – 10RM + 90% x 10 x 2
C. Supinated Grip Bent Row @2012 x 8-12 x 3-4 sets
D. Strict Pull-up 75% (of Monday’s Best AMRAP) x 4 sets, 2:00 Rest

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General Information

NameIron Temple CrossFit
Websiteirontemplecrossfit.com
Phone(786) 360-4613
EmailKaren@IronTempleCrossFit.com
Address7001 West 20th Ave
Hialeah, FL 33014

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