Workout: 25 March 2025

Gym Workout

Warm up:

1. 25 cals on the bike / row / 500 m run
2. Warm up to your starting squat at ~80% 1 rep max

Workout:

1. Front squat at 80-85% of 1 rep max, perform 5 sets of 3 superset with 5 sets of 15 GHD sit-ups or Toes to bar (alternative: hanging knee raises)
2. Deadlift 3 sets of 5 starting at 70% of 1 rep max and increasing as able, superset with bench press, 3 sets of 5 at 65% of max (moderate)
3. Metabolic: 1/2 Grettel (50% of the new CrossFit benchmark)
   5 Rounds for Time (it’s only 5 rounds, so goal is unbroken, feel the pain, near sprint pace):
   – 3 Power clean and jerks, (Use a moderate weight up to 135 pounds for men, 95 women; you do not need to stand up all the way prior to your jerk)
   – 3 Burpees over the bar (do not have to be bar facing, but chest and thighs must touch ground)

At Home Workout

1. 3 sets of 15 Odd-object Thrusters, rest as needed between sets
2. Super Legs
   5 Rounds for Time (as fast as possible)
   – 20 Air squats
   – 20 Alternating lunges
   – 20 Alternating split squat jumps (AKA Jumping lunges)
   – 10 Squat jumps