NEW SPLIT 2018: Wednesday CrossFit Back 2
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***Equipment I use***
Weights: Power Block Dumbbells U70 set up to 40 lbs: http://www.powerblock.com/prod_homeuse_u70stage1.php
Expansion kit on my Powerblock Dumbbells to make them go up to 60lbs: http://www.powerblock.com/prod_homeuse_U-70stageII-kit.php
PowerBlocks on YouTube:
https://www.youtube.com/user/PowerBlockVideos
Titan Fitness EZ curl bar: https://www.titan.fitness/4-olympic-ez-curl-bar.html
Titan Fitness Elite Olympic bumper plates: https://www.titan.fitness/230-lb-set-of-titan-elite-olympic-bumper-plates-black-w-
colored-lettering.html
Titan Fitness adjustable kettlebell: https://www.titan.fitness/10-35-lb-adjustable-kettlebell-weight.html
Titan Fitness bar jack: https://www.titan.fitness/mini-bar-jack.html
Versa Grips: http://a.co/d/a5ghPX9
Squat sponge: http://a.co/d/3jNqT4H
Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**
Plyo Box: Stamina X adjustable height plyo box: http://a.co/9dcH6iq
Grippy sling shot Hip Circle: http://a.co/d/2T37XD4
Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD
Bosu Ball: http://a.co/dG0lT9u
Click on this link to shop DockATot and get $10.00 off!!: http://dockatot.refr.cc/6QCKN4L
NEW SPLIT 2018: Wednesday CrossFit Back 2
Hiit 50:10 2x
1. Turkish get up
2. Commandos + mtn climbers
3. Burpee + Alt SA snatch
Giant Set 1: 3x
1. 8 SA lateral raise
2. 6 SA front raise to lateral lower
3. 8 swing SA rows/arm
Giant set 2: 3x
1. 10 rotational bicep curls
2. 10 SA bi curls 5/arm
3. 8 rev grip push-ups
Giant set 3 :3x
1. 10/leg Backload rev Lunge knee drive
2. 5/leg SL squat or pistol squats
3. 10 weighted step up rev Lunge switch
Tabata pairs
1. power cleans
2. foam roller decline pushups
1. BB Push press
2. Banded KB dL squat and press
1. Alt Plank rows
2. Goblet squat bicep curl (squat down bicurl while in the squat)
Burnout:
10-1 hang cleans
10 swings between each round of hang cleans
