WORKOUT OF THE DAY 21042022

CROSSFIT
4 rounds for time:
30 single-leg squats
15 sumo deadlift high pulls 35/50kg
 
After party:
3 sets for load:
10 single-leg DB deadlifts/leg
1:00 plank (push-up position)
 
CROSSFIT BASICS
4 rounds for time:
30 reverse lunges
15 sumo deadlift high pulls 25/34kg
 
After party:
3 sets for load:
10 single-leg DB deadlifts/leg
1:00 plank (push-up position)
 
POST WORKOUT
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
 
CFP+ PERFORMANCE
EMOM 15:
Min. 1: 12/15 cal Assault bike
Min. 2: 10 box jumps + 10 burpees
Min. 3: Rest

OFF-PEAK PROGRAM
CFP ENGINE BUILDER
Assault Bike
3 Sets:
1 Min Hard 
2 Min Mod 
1 Min Easy 
No rest between sets.  

-Rest 1 Min-

40 Sec Hard, 20 Sec Easy Recovery
30 Sec Harder, 30 Sec Easy Recovery
20 Sec Hardest, 40 Sec Easy Recovery
15 Sec Sprint at Max Effort, 45 Sec Easy Recovery
20 Sec Hardest, 40 Sec Easy Recovery
30 Sec Hard, 30 Sec Easy Recovery
40 Sec Hard, 20 Sec Easy Recovery

-Rest 1 Min-

3 Sets
1 Min Hard 
2 Min Mod 
1 Min Easy 
No rest between sets.
Total: 31 Min
 
CFP BARBELL CLUB
Snatch 
3-3-2-2-1-1-1-1-1-1
Clean & Jerk 
2-2-1-1-1-1-1-1-1-1
 
CFP GYMNASTY
20min AMRAP:
10 HSPU
20 Abmat Sit Ups
10 Chest to bar Pull Ups