WORKOUT OF THE DAY, APRL 17TH 2020

LCF/COMPTRAIN MINDSET:

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind”

Video

WARM UP:

2-3 Sets

15 Double Unders (Single Unders) 
15 Glute Bridges Video
15 Air Squats 

10 Single Arm Dumbbell Squat Clean
10 Single Arm Dumbbell Strict Press (Each Side) 

WOD:

#sandpaper

AMRAP 12: 

2 Single Dumbbell Power Cleans (Alternate Sides)

2 Single Dumbbel Goblet Thruster

30 Double Unders  Scale to 45 Singles or 30 Line Hops -Over and Back = 1 Rep

4 Single Dumbbell Power Cleans

4 Single Dumbbell Goblet Thruster

30 Double Unders

6 Single Dumbbell Power Cleans

6 Single Dumbbel Goblet Thruster

30 Double Unders

Continue to Add (2) Reps to Dumbbell Movements Per Round

CASHOUT:

#bodyarmor

Part A) 3-5 Sets:

1 Squat Complex
Rest :30s between

1 Squat Complex (Click Video for demo):
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats

Part B) Not for Time:
20 Slow Cossack Squats (Click Video for demo):
This is 10 per side

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get more information

“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.

learn more about our membership options

Fill out the form below to get started.