CrossFit LandRush – Mass Class

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MASS Class

Back Squat

Every 3 minutes:

Set 1 – 3 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – 2 reps @ 85%

Set 4 – 1 rep @ 90%

Set 5 – 3 reps @ 85%

Set 6 – 3 reps @ 85%

Be as explosive as possible on the ascent out of the bottom of the squat

Dumbbell Shoulder Press

Three sets of:

Half Kneeling Dumbbell Shoulder Press x 8 reps each side

Core Training

Three sets of:

Pallof Press x 10 reps

Side Plank x 45 seconds each side

Evil Wheels x 6 reps (slow and controlled… the slower, the better)

Rest as needed