Functional Fitness

_________________________________________________

Happy Friday, crew. Normal Friday work - DL and OHP strength work and plenty of training to choose from. The interval today is a throwback to the old days of CrossFit with Fight Gone Bad - 3 rounds of 5 minutes with 1 minute of rest. Enjoy the workout. Tempo chin-ups are following a 3333 tempo (3 seconds up, 3 seconds hold at top, 3 seconds down, 3 seconds hold at bottom). If you're unable to hit 5 reps, scale the reps as needed. Focus on good form and technique when pulling and emphasis a hollow body position and lat activation. 

A. Strength

DL 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Strength

OHP 1x5@ 75%, 1x3@85%, 1x1+@95%

C. Interval

Fight Gone Bad (total reps is score)

3 rounds:

1:00 Wallballs 20/14lbs
1:00 Sumo DLHP 75/55lbs
1:00 Box Jumps 20/16″
1:00 Push Press 75/55lbs
1:00 Row for Calories
1:00 Rest

D. Gymnastics

20 EMOM

5 bar MU, legless RC, 10 C2BPU, 15 GHDSU

E. Accessory

Tempo chin-up (3333) 3x5

Single arm bottom up KB walk 3x100'

sHSPU 3x10

F. Work Capacity

Row 3x1500m, rest 3:00