Kanehsatake CrossFit – CrossFit
Warmup (No Measure)
AMRAP 6
5 burpees
5 box jumps
5 curtsey Lunges per side
10 scap pushups
10 hanging Scap retraction
10 archer ring rows
Muscle building (Weight)
E3MOM 12
14 Alt DDB bench press ( try to use the same weight as last week
*1 arm stay @90 degree
5-10 chin-ups
12 seated reverse DB flys
Homeostasis (AMRAP – Rounds and Reps)
AMRAP 10
50 DU/200 skips
10 HSPU/ 13 pikes
20 Alt DB Snatch (45/25)
Functional (No Measure)
warmup
4 rounds
250m row
10 squats
12 G2OH
14 Plate Press
*same EMOM for the strength phase
then
Amrap 10
200skips/ 50 JJ
13 pike or regular pushups
20 KB swings
Weightlifting push press (No Measure)
2 sets
20 strict press (empty bar)
20 Facepull w/2 elastic
5 sets
5 pause push press (2s bottom) (med/heavy)
rest 90
4 sets
6 pause push press (2s at lockout) (light/med)
rest 90
6 sets
2 no lockout push press (very fast& heavy)
amrap 10
max strict press
max push press
max push jerk
rest 1min
Gun show (No Measure)
4 sets
6 weighted pullups
12 lat pull down
25 BB bent over row
rest 90
3sets
6 incl DB press
12 close grip pushups on WB
25 incl DB flys
Rest 1
2 sets
DB side raise
20+(5+5+5+5+) 5s hold after each 5 reps
15 +(5+5+5) 5s hold after each 5 reps
10+(5+5) 5s hold after each 5 reps
*thats 1 full set
rest 1
