Nutrition Challenge 1/4-2/1 — Sign up on the Board at the Gym
Challenge Includes:
🍎1 month Unlimited Classes at BOTH Spearfish Yoga & CrossFit Reserve (2 for the price of 1:)
🍏Fitness/Nutrition Log
🍎Nutrition Talk w/ Gary on Sunday 1/3 @ 2pm
🍏Weigh In/ Out (before and after pics if you want them)
GROUP PREP
Partner Rowling to 1000m (500m each) – burpee penalty
10 Lateral Box Step UPS
10 Russian Swings
STRENGTH
*This is the last week of this strength cycle. Next week is deload, then the following week is our max week. After that, we will maintain strength and start to increase in volume to get ready for the Open.
You can use the percentages from last week, if that was hard for you! (70-80-90-80-70). If the set of 95% is too heavy, please feel free to modify back to the 90% or skip that set. Please make sure to have a spotter!!
Bench Press
5-3-1-3-5 @ 75-85-95-85-75%
Bent Barbell Rows (reverse grip)
3×10
WOD
4 Rounds
Min 1: Cal Row
Min 2: Box Jumps 24/20
Min 3: American KB Swings 53/35
Min 4: Rest
Score is total Reps across all rounds
Fit: Jump onto a stack of plates (unless you are unable to jump) 35/25
MOBILITY
Foam roll lower back
Foam roller tspine mobility
OPTIONAL POST WOD
5 Sled Pushes + 5 Sled Pulls
30 D Ball Cleans over the shoulder
CrossFit Reserve 