2017 Fall Training Cycle- Week 7 – Wednesday

CrossFit Freedom – CrossFit


overhead extension with side body rotation

batman wide leg forward fold/ thoracic rotation/ lateral lunge

Strength/ Accesory

Deadlift (4 x 4)

Deadlift (4 x 4)

Every 3:00 for 12:00

complete 4 touch and go reps @ 77%- or slightly heavier than 4 x 4 on 10/25

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 (Time)

4 rounds for time

12 KB front rack alternating lunge (70/55)

12 pullups

12 KB Swings
ladder up by 3 each round on the KB Swings (12/15/18/21)

Heavy touch and Go Deadlifts..keep tension, stay tight, press the bar off the ground, maintain midline stability