2017 Fall Training Cycle – Week 6 – Thursday

CrossFit Freedom – CrossFit

Warm-up

overhead extension with side body rotation

batman wide leg forward fold/ thoracic rotation/ lateral lunge

Strength/ Accesory

Deadlift (5-5-5-5)

Every 3:00 for 12:00

complete 5 touch and go reps @ 72%

complete as a giant set every 3:00 with DB press and Hollow Rocks

Unsupported Seated Dumbbell Press (5-5-5-5)

Unsupported Seated DB Press
Build to best set while maintaining stable midline, upright torso, feet planted firmly on the ground, knees bent at 90 degrees

follow each set with

20 hollow rocks-

scale by accumulating :20 of hollow hold

Metcon

Metcon (Time)

For time

28 Wall Ball Shots

24 Box Jumps (24/20)

21 Pullups

24 Wall Ball Shots

20 Box Jumps

15 Pullups

20 Wall Ball Shots

16 Box Jumps

9 Pullups


Happy Birthday, Coach Keith. Wishing you a year of health, happiness, and continued increase in work capacity in the gym and in the roastery

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