Hump Day!!!

CrossFit Urban Jungle – CFUJ Fitness/Performance

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CFUJ Training Itinerary

Fitness

1, 2, 4

Competitor

1a, 2, 3, 4

1: Push Press (2-2-2-2-2)

5×2 Press Press – last 3 sets are across

1a: Push Jerk (2-2-2-2-2)

5×2 Push Jerk from blocks

2: Metcon (3 Rounds for time)

Rx

3 RFT*

30 Deads, 155/105

20 Front Squats, 155/105

10 Power Cleans, 155/105

*Rest 2 minutes between rounds

Rx Plus

3 RFT*

30 Deads, 185/135

20 Front Squats, 185/135

10 Power Cleans, 185/135

*Rest 2 minutes between rounds

3: DVB (Time)

Rx

“DVB”

For time:

Run 800m with a 20-lb. medicine ball

Then, 8 rounds of:

10 wall-ball shots

3 Strict Chin-ups

Run 400 meters with a 20-lb. MB

Then, 4 rounds of:

10 wall-ball shots

3 Strict Chin-ups

Run 200 meters with a 20-lb. MB

Then, 2 rounds of:

10 wall-ball shots

3 Strict Chin-ups

Rx Plus

“DVB”

For time:

Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:

10 wall-ball shots

1 rope ascent

Run 800 meters with a 20-lb. MB

Then, 4 rounds of:

10 wall-ball shots

1 rope ascent

Run 400 meters with a 20-lb. MB

Then, 2 rounds of:

10 wall-ball shots

1 rope ascent

4: Metcon (Time)

50 Strict C2B Pull ups

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