Call Us: (216) 245-9697

W4D29

5
May

W4D29

Fairview Park – CrossFit FVP

Warm-up
1. 2 rounds of:
Run 400-meters
30-45 seconds per movement/leg of: Couch Stretch + In-step Stretch + Pigeon
10 Squats
5 Narrow-stance Squats
5 Wide-stance Squats
5 Squats (normal stance)
5 Squat Jumps
5 (ea. side) Front Lunge + Reverse Lunge + Side Lunge

Barbell
2. Front Squat 3×4-6
3. Straight sets, not for time.
20 Sumo Deadlifts 155/105
20 Romanian Deadlifts 155/105
20 Stiff Leg Deadlifts 155/105
20 Deadlifts 155/105
– Rest between sets equal to time needed to complete work. Not for time, treat as strength work.

Conditioning
4. 3 rounds for time:
6 Power Cleans 185/125
12 CTB Pull-ups

1: (No Measure)

2 rounds of:
Run 400-meters
30-45 seconds per movement/leg of: Couch Stretch + In-step Stretch + Pigeon
10 Squats
5 Narrow-stance Squats
5 Wide-stance Squats
5 Squats (normal stance)
5 Squat Jumps
5 (ea. side) Front Lunge + Reverse Lunge + Side Lunge

2: Front Squat (3×4-6 increase)

3: Metcon (Weight)

Straight sets, not for time.
20 Sumo Deadlifts 155/105
20 Romanian Deadlifts 155/105
20 Stiff Leg Deadlifts 155/105
20 Deadlifts 155/105
– Rest between sets equal to time needed to complete work. Not for time, treat as weightlifting strength work.
– Choose one weight to complete ALL sets. Each set of 20 is unbroken. Rest appropriate amount of time before moving to next lift.

4: Metcon (Time)

3 rounds for time:
6 Power Cleans 185/125
12 CTB Pull-ups
– Post time.