Friday, July 6th

By Travis Schliesser 

 

 If you would like to get on the “Competition” email list, email coachtravis16@gmail.com. The Competition email is 100% free. The additional work is geared toward people who want to compete in CrossFit as a sport and will include additional olympic weightlifting, body building, conditioning, gymnastics and metcons.

Frailty -Starting Strength

A) 4 sets of:
Back Squat + Front Squat x 8 reps 

Rest 60 seconds
3-Point Dumbbell Row x 8 reps
rest 60 seconds 

*Perform 2 work sets of Back Squats followed by 2 work set of Front Squats. After each set of squats perform the DB Rows.  Heavier than last weeks 8’s

A) Box Pike Handstand Hold x 30 seconds 
B) Handstand Hold against wall x 30 seconds 
C) 50ft Bear Crawl

Perform the mono-structural movement at a recovery/conversational pace. Complete exercise A the first round, B the second round and C the third round then repeat. 

 

A) 4 sets of:
Back Squat + Front Squat x 8 reps 

Rest 60 seconds
3-Point Dumbbell Row x 8 reps
rest 60 seconds 

*Perform 2 work sets of Back Squats followed by 2 work set of Front Squats. After each set of squats perform the DB Rows.  Heavier than last weeks 8’s. 

B) 20 Minutes, Not for Rounds:
600m Row OR 1 Mile Bike OR 600m Jog

then, 

A) 2 Handstand Box Walks 
B) Handstand Lateral Wall Shuffle 10 feet each way
C) 50ft Handstand Walk

Perform the mono-structural movement at a recovery/conversational pace. Complete exercise A the first round, B the second round and C the third round then repeat. 

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531