Strength Class Homework for Thanksgiving Break - Reebok CrossFit Back Bay Reebok CrossFit Back Bay

Strength Class Homework for Thanksgiving Break

by: Justin Wright in: WODs
26 Nov

 

 

Strength Class Homework

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If you have access to a gym, do the following:

L1
1) Build to 10RM Deadlift
2) 5×3 Front squat @ 23X1 tempo (2 counts to bottom, 3 count hold, explode up, 1 count reset at top
3) Tabata (8 rounds of 20s on/10s off): Hollow body hold alternating with superman hold (4 rounds each)
4) For time: Row 50 Cal

L2/L3/L4
1) Clean + power jerk + jerk, 1+1+1: 6×1 @ 85%
2) Clean pull: 5×3 @ 100-105%
3) 5×3 Front squat @ 23X1 tempo
4) 3 sets: 10 band internal rotations, 10 plate external rotations, 10 scapular push-ups

If you do NOT have access to a gym, do the following:

1a) 5×15 rebounding jumps (keep knees almost locked out, jump on to a low stair/box, jump off, and immediately rebound back onto the box — same rebound as jumping rope), alternating with
1b) 5×10-15 clapping push-ups
2) Wall squat: 3 sets of 60-90s holds
3) Tabata: Hollow hold alternating with superman hold (4 rounds each)

Have a great Thanksgiving break, see you next week!

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