“Mouse Trap”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Warm-up Deadlift and practice gymnastics

2. Conditioning – “Mouse Trap”

Conditioning

Mouse Trap (AMRAP – Rounds and Reps)

Alpha:

16 min AMRAP

4 Strict Pull-ups

4 Deadlifts (225/155)

Run 200m

4 Toes to Bar

8 Deadlifts (225/155)

Run 400m

4 Bar Muscle-ups

12 Deadlifts (225/155)

Run 600m

Bravo:

16 min AMRAP

4 Strict Pull-ups

4 Deadlifts (185/135)

Run 200m

4 Toes to Bar

8 Deadlifts (185/135)

Run 400m

4 Burpee Chest-to-Bar Pull-ups

12 Deadlifts (185/135)

Run 600m

Charlie:

16 min AMRAP

8 Ring Rows

4 Deadlifts (155/105)

Run 200m

4 Knees to Elbow

8 Deadlifts (155/105)

Run 400m

4 Burpee Pull-ups

12 Deadlifts (155/105)

Run 600m

KSQ30

9:15AM KSQ30

5 Rounds, each for time:

Run 100m

11 Double Kettlebell Deadlifts (70/53)

15 Ring Rows

Rest 1:00 between each round

Strength

6:30PM KSQ Strength

1. Push Press (week 4 of 6-week cycle; 4 training weeks, 1 de-load, 1 test)

5 x 60%

(4 x 65%) x 2

(4 x 75%) x 2

(2 x 90%) x 2

2. 30 Strict Ring Dips (not for Time)

Prioritize form, quality, and depth over speed

Push Press

Previous Post:

«

Next Post:

»