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Thursday, May 8, 2014

A. Squat 8, 6, 6, 6
B. 3 Rounds for time:
30 Russian KB Swings (55/35)
20 plate burpees
C. 3 sets:
Russian Twist 10 per side
Reverse Hyper 10 reps

A. Squat 8, 6, 6, 6
B. 4-5 sets for quality:
9 KB Swings
6 Goblet squats
3 inchworm
C. 3 sets:
Russian Twist 10 per side
Reverse Hyper 10 reps

A. 3 sets:
strict skin the cat 2-3 reps
handstand shoulder touches 10-12 reps alternating
B. Squat 8, 6, 6, 6
C. 3 Rounds:
30 OH KB Swings (55/35)
20 burpee box jumps
D. 3 sets:
Russian Twist 10 per side
Reverse Hyper 10 reps

Coach’s Tips

Squats are back squats by default but if you have any type of back issues, or if you tend to have a hard time hitting full ass to grass range of motion, I suggest front squats.  Front Squats will also be good if you want to improve your Oly lifts. Start your squats with a set of 8 at the same weight you did 8 last time. Then increase the weight for your sets of 6.  As a rule of thumb we want to add around 7 to 12% in weight when going from 8 to 6 reps.  Ideally this should be sets of 6 across, i.e. all at the same weight, but if you underestimated or overestimated you have a few sets to figure out  a challenging weight for 6 reps.  Our second part is a metcon with KB Swings and plate burpees. Unless you are competing in the sport of CrossFit, do Russian Swings, not overhead and adjust the load as needed.  Plate burpees will be done using the same standards as FrostFit 2013.  Our finisher is a bit of core work.  Takes your time on the reverse hyper and pause at the top.  If this tends to bother your back, do supermans or birddogs instead. See video above for some tips on the Russian twist.



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