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New Year, New You!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Deadlift (5RM)

Spend about 15 min on the deadlift, which means you got to move fast. Don’t obsess over a bunch of tiny little jumps. Hit the heaviest 5 reps you can do safely and correctly today, then move on to the drop sets afterward.

Once you find your 5RM, subtract 20% from the bar and perform another 2×5 using that new weight to simply add a little extra training volume to today’s session. Volume = gainz

Push Press (5RM)

Spend about 15 min on the push press, which means you got to move fast. Don’t obsess over a bunch of tiny little jumps. Hit the heaviest 5 reps you can do safely and correctly today, then move on to the drop sets afterward.

Once you find your 5RM, subtract 20% from the bar and perform another 2×5 using that new weight to simply add a little extra training volume to today’s session. Volume = gainz

Metcon

Metcon (Time)

6 rounds of:

6 Pull-ups

16 Hanging DB or KB Snatch (8 each arm)

200 M Run

Time cap: 15 minutes