Siskey Total Strength - "Five Minute Leftovers" (Wed; 9:30am)

"Five Minute Leftovers" 

Equip: Mat, Gliders, Heavy Dumbbells (DBs), Heavy Body Bar (ideally 20 lb. +)

WARM-UP:

3 Rounds -

*30 sec. x Lateral Squat-Touch Hop over Body Bar

*30 sec. x Circle Leg Drop (alt. direction ea. rep)

5 MIN. LEFTOVER WARM-UP:

5 Rounds - (do all together as a class)

*5 x Body Bar OH Squat (mod: Back Squat until warmed up)

*5 x Push-Up + Hop-In

-Remainder of 5 min.: Anchored DB Sit-Up

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LANDMINE RETURN WORK: (Set-Up: 1 end of body bar in fold of mat w/ DBs on end for anchor)

*1 min. x Rock Stars (Squat w/ Rotation)

*1 min. x Step Back Lunge w/ Rotation (bar toward hip of step-back leg)

(*1 min. x Thruster)

5 MIN. LEFTOVER:

5 Rounds - 

*5 x Gliding DB Burpee

*5 (ea.) x Front Rack Side Glide Lunge

-Remainder of 5 min.: Plank Quick Hands (challenge: Push-Up every 10 reps)

LANDMINE RETURN WORK: same as above

5 MIN. LEFTOVER:

5 Rounds - 

*5 x Right Leg: Split Squat Plyo (Body Bar in Back Rack)

*5 x Left Leg: Split Squat Plyo 

-Remainder of 5 min.: Body Bar SDLHP (if lots of time: last minute = Power Snatch)

LANDMINE RETURN WORK: same as above

5 MIN. LEFTOVER:

5 Rounds - 

*5 x Liz’s Side-to-Side DB Ground-to-OH

*5 x DB Side-to-Side T-Push-Up

-Remainder of 5 min.: (Side) Burpee (alt. side ea. rep)

LANDMINE RETURN WORK: same as above

5 MIN. LEFTOVER:

5 Rounds - 

*5 (ea.) x DB OH Lunge

*5 x Weighted Sumo Jack

-Remainder of 5 min.: Single-Arm DB Deadlift to 180 Jump


*This is another workout pattern that I borrowed and adapted from a WOD I did at CrossFit S3 in South Ballantyne.  Come and give CrossFit a try at S3's free introductory WOD held each Saturday!  I bet you find yourself hooked after your first go at it.