Monday Madness

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Deadlift (Sumo or Conventional ) Build To a max in 10-12 minutes. You should know your max or close, so it’s not and should not take much time to build up. Front Squat (Build up to nice and smooth 1 rep) General build … Continue reading Monday Madness

Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time of: 500-m row 25 thrusters 15 pull-ups ♀ 35 lb. ♂ 45 lb.(barbell) Deathcon (Time) Metcon (6 Rounds for time) Every 5 mins (6 rds) 30 Wall Balls (20/14) 20/15 Cal. Bike/Row (alt. Each round) 10 Burpee … Continue reading Saturday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Deadlift (build to 85% for 1×3,then go down for 5×3 ) Metcon (Weight) 2 sets of 15 on every exercise: Back Raise (superman + 3 sec hold) Posterior Chain – Banded Goodmornings Unilateral – Jumping Lunges Hamstring – DB single leg RDL Abs … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Split Jerk Recovery (1 rep until failure ) Split Jerk Recovery – start in the position with feet in a split jerk and bar at the shoulders. Not full split and from that position finish the lift. This teaches you to get lower … Continue reading Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Snatch 3RM Use about 10 minutes to build up to a heavy 3RMUsing a single DB the heaviest weight you can accomplish on both sides. Back Squat (Build up to 75% and do 1×2- then 3×6 @70%) Enter your 3×6 as your score … Continue reading Monday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Bench Press Super Sets 5 sets 35 reps of flat bench press building as heavy as you can go. Super set with 25 banded facepulls Metcon (Time) 8-14-22-14-8 Db snatches (the number is the total) Burpees Rowing Annie (Time) 500m row 50 sit-ups … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Kipping Practice 10 minutes to work on any of the following: Pull Up Chest to Bar Pull Up Toes to Bar Ring Dip Muscle Up Back Squat (8-8-6-6-4-4-2-2) Warm up before starting active sets. Increase weight with each set. Record heaviest set of … Continue reading Thursday