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 | info@elementcrossfit.com
 | 905.608.9348
              

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Today's WoD

  • 2014-04-24 Thursday


    Strength Cycle Week 3 Day 4

    Novice
    N1. Bench Press 5-5-5-5-5
    N2. Deadlift 3-3-3

    Intermediate
    I1. Bench Press 5 x 5 x 90%
    I2. Deadlift 1 x 5 x 90%

    Metcon
    “Tabata Something Else”
    Pullups
    Pushups
    Situps
    Squats
    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

    Your score is your total reps from all 32 intervals.

    Alex’s Notes: You should be feeling the volume from this week, so make sure to remember to stretch well after your workout and warm up well before your workout! Novice progression – try to set a new 5RM for Bench Press and a new 3RM for your Deadlift. Intermediate stick to the percentages as well as possible. Metcon – This is a classic CrossFit workout. Try to remain consistent throughout each exercise, it’s better to have 14 reps on your first set and a low of 12 throughout than 20 on the first one and a low of 4. 

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