FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

April 14, 2021

STRENGTH: Front squats

Every 2:00 x 4 sets, complete 8 x front squats @ 60% of 1 RM

WOD: 3 rounds for time,

10 x lateral barbell burpees

10 x thrusters

10 x lateral barbell burpees

40 x double unders

2 MINUTES REST

April 13, 2021

STRENGTH: Deadlift x 5 – On the 3:00 x 5 sets

Set 1 @ 50%, Set 2 @ 55%, Set 3 @ 60%, Set 4 @ 65%, Set 5 @ 70%

WOD: For time,

20-15-10-5 Devil’s Press

*After each set, complete,

10 x pull ups

50 x double unders

April 12, 2021

GYMNASTICS CONDITIONING: Every 2:30 for 4 sets,

9/7 cals on rower OR 7/5 cals on bike + 5-7 x bar muscle ups/pull ups

WOD: Every 4:00 x 4 rounds

9 x burpee box jumps

12 x dumbbell power cleans

30 x double unders

REST ANY REMAINING TIME

April 10, 2021

WOD: For time,

400 m run

30 x toes to bar

30 x alternating arm DB snatch

30 x burpees

30 x alternating arm DB snatch

30 x toes to bar

400 m run

ACCESSORY: 3 sets (supersets),

15 x glute ham bridges

20 x single leg V ups

15 x banded lat pull downs

20 seconds dead hang

April 9, 2021

STRENGTH: 3 rounds,

10 x strict pull ups

10 x strict handstand push ups

8 x dips

200 m jog @ light pace

WOD: 3 rounds for time,

30 x cal row

30 x deadlifts *DL’s decrease by 10 each round (30-20-10)

75 x double unders

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