Workout Of The Day - Caveman Strong

By: Cornwall Crossfit  09-12-2011

Wednesday ‘BARN BURNER’ 5 Rounds for Time of… Deadlifts x 5 (275/165) Kipping Pullups x 12 Box Jumps x 20 Double Unders x 30 Walking Lunges Overhead (45/35) x 40 steps

Tuesday Split Squat 5-5-5-5 (5220) Superset with Back Extensions x 5 / Hypers x 15 / L-sit x Max Hold Cashout: 7 Minute AMRAP of. 7 Kettlebell Swings 7 Pushups

Monday Power Snatch Max, DS 3 x 3 Cashout: 10 Rounds for time… Row 125 Burpees x 7

Saturday Open gym 830-12 Kids program CrossFit class 830am WOD: Back Squat 5-5-5 Cashout: 5 Rounds for Time… Row 200 meters 20 x Kipping Pullups

Friday Caveman Strong Filthy 50 – Remember: “Every exercise is a test. A test that tells the world how efficient you are. Don’t ‘JUST DO IT’ – Do it RIGHT. EVERY SINGLE REP!” ‘Filthy 50′. 50 of the following in sequence (unless scaled of course) 1. Kettlebell Swings (55/36)  (Outside) 2. Overhead Squats (Men’s bar/Women’s [..]

Thursday Power Clean 3-3-3-3-3 Cashout: 5 Rounds for time… Handstand Pushup x 5 Ring Row x 10 Hollow Rock x 15

Wednesday Front Squat 3-3-3-3-3 – Hold the bottom position 3 seconds. Cashout: – Facepulls x 100 – Tricep extensions (band) x 100 – Hypers x 75 – Back Extensions x 50 – L-sit x Max hold x 5 – 10

Behind the Neck Press 5-5-5-5-5 Super set with 1 Arm Scap shrugs 5-5-5-5-5 This exercise is not your standard military press. This will identify shoulder health. You need to be externally rotated to press properly from this position. Cashout: As fast as possible complete the following… Row 300 meters Prowler push (6 plates/4 plates) Burpees [..]

Monday Snatch Balance  3-3-3-3-3 Cashout: 3 Rounds for Time. 4 Deadhang bodyweight chinups (loaded with 1/4 bodyweight) 8 Windmills (55/36) (per side) 20 Situps

Saturday – Open gym – CF Class 830 – Kids as per usual 830am Bench press 5-5-3-3-1 Cashout: 3 Rounds for Time. Row 500 Meters Pushups x 25 Pullups x 25


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Workout Of The Day - Caveman Strong - wod

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