Harder to Kill: December 10th, 2016

Categories: Fitness, Harder to Kill

Source: Crossfit

American Grit Fitness is designed to make you harder to kill.

We combine old-school weightlifting with new-school strength and conditioning principles in order to maximize your time spent inside (or outside) the gym. You’ll squat, run, jump and throw weight around to ultimately become a faster, fitter you.

If it’s your first day here, jump in and hit the workout, or start from Day 1 of this cycle.  Either way, you’ll see strength, speed and stamina gains.

Note: Thursday and Sunday are rest days.  There will not be a workout posted on those days.

December 10th, 2016

• Warmup: 3 rounds, not for time, of:
  • 20 supermans
  • 20 glute kickback thingies (these guys)
  • 20 lunges
• Strength:
  • Every minute on the minute, for 10 minutes, perform the following:
    • 4 dumbbell snatches, left arm
    • 4 dumbbell snatches, right arm
  • Then, 2-2-2-2-2-2-2-2-2-2 (10 sets) of 2 deadlifts.  We are working up from a relatively light weight to just about the heaviest you can do for 2 reps.  Conventional or sumo; whatever your style, go heavy today.
  • 5 sets, increasing weight each time, of barbell lunges, 10 steps per leg.
• Conditioning:
  • 21-15-9 of
    • Kettlebell snatches, each hand, 44# (men) or 25 pounds (women)
    • Box jumps (or step ups) 24″, 20″
    • Pushups
    • Lunges w/kettlebell (total steps, not per leg)