Warm-Up
Overhead Movement Prep
Followed by…
2 sets:
Burgener Warm-Up with a PVC Pipe
Then…
Accessory work
Three sets of:
Barbell Z-Press x 8 reps
Rest 45 seconds
Weighted Strict Pull-Up x 8 reps
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps
Rest 45 seconds
Conditioning
For time:
25/18 Calories of Assault Bike
50 Dumbbell Push Presses
50 Dumbbell Push-Ups
50 Dumbbell Push Presses
25/18 Calories of Assault Bike
Warm up
Followed by…
Four Sets (alternate sides to complete 2 sets on each side):
Kettlebell Windmill x 5
Waiter Carry x 25 yards
Single-Arm Kettlebell Deadlift x 5
Suitcase Carry x 25 yards
Single-Leg Kettlebell Deadlift x 5
Then…
Accessory work
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side
Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (step down)
10 Strict Knees to Elbows or Hanging Leg Raises
10 Alternating Reverse Lunges
Warm-Up
Followed by…
Spend 10 minutes working on…
Conditioning
Every 6 minutes, for 30 minutes (5 sets) for times:
400 Meter Run
20 Plate Ground to Overhead
10 Burpees, jump onto Bumper Plate
Warm-Up
Full Body CARs Routine
Followed by…
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)
Followed by…
Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20
Conditioning
“Strict Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Strict Pull-Ups, try a strict scaling option rather then kipping.
10 Push-Ups
15 Air Squats
Happy New Year!
2019 Meter Bike
12 Deadlifts
12 Pull Ups
12 Power Cleans
12 HSPU
12 Power Snatch
12 Box Jumps
12 Front Squats
12 Ring Rows
12 Push Press
12 Hand Release Push Ups
12 Thrusters
12 Pistols
2020 Meter Row
Use a single barbell for all six barbell movements 135/95
CrossFit 1850 