Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
16
03
2020

Mar ’20

By admin 0

Angel Oak CrossFit – CrossFit

Warm-up

Deadlift Warm-up (No Measure)

A. TABATA: KB RDL, R Side Plank, Light Russian Swing, L Side Plank (2x through)

B. Hammy Stretch

C. 2 Rnds: 200m row, 12 GMs, 12 abmats, 6 Push-ups

Weightlifting

Deadlift Clusters (1.1.1 x 5 @ 60%)

*10s Rest b/w reps – the “.” = 10s rest

*2 – 3:00 Rest b/w Sets

Metcon

Metcon (AMRAP – Rounds and Reps)

Grinder 17 aka AOCF Pump Sesh

*Focus on Movment Quality*

10/7 Matador or Box Dips

D+B HEAVY Farmer’s Carry

6 Ring Pull Ups

20 alt V-Ups

10 alt DB Hammer Curls

Mod:

*10 – 20s top of pull up hold

*8 banded pu

Home Workout Modification

Metcon (No Measure)

A. Weightlifting:

w/a full laundry basket or basket/box filled with books…

5 Sets of 5 – 10 object Deadlifts or RDLs

B. Metcon:

17 min clock

10/7 coffee table dips

street object carry or jog (50m)

20 alt V-ups

20 – 30s laundry basket hold (at 90 degrees, don’t rest on body)

author: admin

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