Glute Ham Bridge/Raise - Weighted

x Rep Scheme - 5 x 15, build to 5-10# heavier than last week

x Use a plate on your belly, a kettlebell, or a barbell across the hip. You may also use a bench to prop up your back. Goal? Squeeze those cheeks!! And drive those hips through

Pullups - Strict
x Rep Scheme - 5 x 10, each set should be completed within 60 seconds, they do not have to be unbroken. This opens the door for 1 weighted pullup every 6 seconds or even scaled with a little less assistance for anyone that wants to challenge this. build to 2.5-5# heavier than last week.

x Appropriate scale is the banded pullup with as little assistance as possible. 

 

WOD

2 Rounds For Time:

30 Shoulder To Overhead (75/55)

30 Front Squat

50 Double Under

**Preferred double under scale = 10 attempts plus 40 singles

 

Homework - Before Class

Work up to 3 Power Clean + 1 Hang Squat Clean + 1 Jerk @ 70%

Homework - Anytime

Weighted GHD Situps - 5x10, use med ball for weight and at least 60 seconds between sets

**if you are new to ghd situps... please do not use weight, and do no more than 25 as perfectly and aggressively as possible.  

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource