Monday – Weakness Development/mobility or 19.4 repeat
sets: 4-5 performed every 2 min
reps: challenging number of perfect reps of your weakness
mobility: smashing quads and lats with KB and foam roller for 10-15 minutes
19.4 repeat effort
Tuesday: Monostructural day
2k row at 80-85%
100 double unders
1k row at 90-100%
Wednesday: Weakness Deveopment/mobility
Weakness #2: challenging number of reps EMOMx12
sets: EMOM for 12 minutes. On even minutes focus on weakness #2. On odd minutes perform 12 – 15 calories on the bike.
Mobility: Banded distraction work for hip external rotation. Banded distraction for ankle flexion with KB on top of knee.
Friday: Heavy Day
(don’t do this if you want to give your best effort in the open on Saturday)
1 set every :90 for 5 working sets
context: Take time to get yourself to your “working” sets and hit one set every 1:30.
Saturday: Weakness Deveopment/mobility
Weakness #1 + weakness #2
sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weaknesses EMOM
mobility: smashing calves and Thoracic spine with foam roller. Smashing posterior chain with lax ball while seated on a box 10-15 minutes total.
Spring competition in Hanover, PA for Masters athletes in May!
click the link to learn more and register for this upcoming competition!
East Coast Battle @ Blue Crab Crossfit 5/18/19
Battle of the Vikings @ Odin Crossfit in June 2019