Workout of the Day

Fitness

A. Back Squat @ 40X1, 4 sets of 5 reps; rest 4+ minutes
*Same weight for all sets (challenging).

B. For time:
30 Wall Balls (20/14lbs)
30 Burpees
30 Russian Kettlebell Swings (53/35lbs)
20 Wall Balls
20 Burpees
20 Russian Kettlebell Swings
10 Wall Balls
10 Burpees
10 Russian Kettlebell Swings
*13 minute time cap.

 

Competition

A. Overhead Squat @ 32X1, 5 sets of 3 reps; rest 3-4 minutes

B. For time:
30 Wall Balls (20/14lbs)
30 Burpees
30 Russian Kettlebell Swings (53/35lbs)
20 Wall Balls
20 Burpees
20 Russian Kettlebell Swings
10 Wall Balls
10 Burpees
10 Russian Kettlebell Swings

C. Accessories:
3 sets of:
10 Side Raises
10 Scap Pushups
10 Ring Rows
Rest 2 minutes

Optional Running Workout (2:30pm)
“VO2 Max Session”
Part 1: 100m, 100m, 200m w/ 2 min rest b/t reps
Full Recovery
Part 2: 150m, 150m, 300m w/ 3 min rest b/t reps
Full Recovery
Part 3: 200m, 200m, 400m w/ 4 min rest b/t reps

Workout Details: the goal of this workout is to hit 1 fast 200m, 1 fast 300m, and 1 fast 400m.

*Thanks to Chris Hinshaw from www.aerobiccapacity.com 

 

Barbell

A. 10 minutes, set 1-5:
1 Pull +  1 Clean
*Increasing in weight each set. 

B. 15 minutes, sets 5-11:
Building to a heavy Clean

C. 15 minutes of Front Squat
1 x 5 @ 65%
1 x 3 @ 70%
2 x 3 @ 80%

D. 15 minutes of RDL:
3 x 5 @ 90% or 1-RM Clean

 

Major Blog Post Update

Last week we posted a blog on our website with the major updates for September forwards. Since then we have updated the hours going forward and changed over a few things on the website. Otherwise the content is the same. Check it out here if you missed it - http://www.crossfitqueenstreet.com/blog/2015/9/1/2015-school-year-update-posts-september-onwards

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