CrossFit Mt Juliet | Thirsty Thursdays
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Thirsty Thursdays

19 Mar Thirsty Thursdays

CrossFit Mt Juliet – CrossFit

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When you can’t goes to bar, do toes to bar

Mobility/Warm Up

Hamstring Ball Smash

Low Back Smash

8 Scorpions

25ft

Floor Scoops

Zombie Walks

Spiderman w/ Twist

Single Leg RDL

Burpee Broad Jump

Inchworm

8 Cossack Squats per side

Weightlifting

At Home Alternative

Tempo Single Leg RDL (weighted of unweighted)

8 sets of 4 on each side

same tempo as below

Between each set do 8 Tempo Glute Bridges 2 up, 2 pause at top, 2 down

Tempo Deadlift (8×4[5 1 5 1])

perform a traditional Deadlift from the floor with the prescribed tempo
-keep weight light

Deadlift up 5 s down, pause 1 sec at bottom, 5 sec up, hold 1 at top and repeat

Metcon

At Home Alternative:

16 MIN AMRAP

4 Goblet Squats (any heavy object will do)

6 Leg Lowers (controlled pace)

24 Dubs if you have a rope or 24 Toe Taps to a book

then

AMRAP 5

20-20-10-10

Bent Row with water jugs or something weighted

Doubles

rest 1min

AMRAP 5

same as below

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 – Relay

4 dbl DB Thrusters (50/35)

6 Toes 2 Bar

24 Double Unders

Metcon (AMRAP – Rounds and Reps)

Amrap 5

20-20-10-10

Ring Rows

Double-Unders

-Rest 1:00-

AMRAP 5

50′ KB Suitcase Carry (Right Side)

25 Hollow Rocks

50′ KB Suitcase Carry (Left Side)

25 Hollow Rocks

Post Workout Mobility

Banded Posterior Chain

Classic Triceps and Lat Stretch

At Home – Face Paced Conditioning

Metcon (AMRAP – Rounds and Reps)

5 Sets

:20 MAX Distance RUN

:40 Recovery JOG

— No Rest B/T sets–

(No Measure)

*2 Min Rest* into

AMRAP 7

10 Backpack Ground to Overhead

10 Backpack Strict Press

100 M RUN

Optional Finisher

For quality

50 Weighted Sit up (pick an item that has some heft to it)

50 Hollow Rocks

(No Measure)

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