Teams of 2
Bench Press (135/95)
*Womens Calories: 40-32-24-16-8
*One athlete works at a time, split reps as desired.
L2: 40-30-20-10-5(32-24-16-8-4), BP 95/65
L1: 30-20-10-5-5(24-16-8-4-4), BP 65/45
Option 1: Gymnastics Skill Work
Toes to Bar: Week 5 Day 2
On a running 7 minute clock:
At the top of each minute:
Complete 5 V-Ups OR 5 Abmat Situps then:
* Advanced: 8 Kipping Toes To Bar
* Intermediate: 5 Kipping Toes To Bar
* Beginner: 3-5 Kipping Knee Raises [Chair Pose]
Option 2: Mayhem Mini-Pump –Leg Day
10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
8 DB Walking Lunges (each side) @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Physical Mobility Challenge: Goal board
The Challenge: Reassess your goals on the “Goal Board” break it down into a quarterly goal, rather than an end goal. For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first. Start out by making small achievable goals to work towards your end goal.
-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any. Make it a goal to obtain 1 first.
-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.
If you don’t have a goal on the board….WRITE IT UP THERE.
Nutrition/Health Challenge: Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group
Share one recipe per week in the comments in the pinned recipe post in the VIP page.
-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.
-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.