Call Us: 310-692-4439

≡ Menu
CrossFit Heyday Elite Fitness | San Pedro CrossFit | Hire a San Pedro Personal Trainer

Mack Attack

in Fitness, Workout of The Day

Workout of The Day:

A1. Back Squat x3 Reps. Rest :10 Seconds
A2. Box Jump x3 Reps. Rest 3min Recover Walk
B.3x(:30 on/:30 off) DB Push Press **Rest in the OH locked out position.
C. AMRAP 10 Min Z Press #45/35
** Use a Barbell for The Z Press.
A1&A2 4 sets

Warm Up:
2×10 Pass Through
2×5 Wall Squat
2×15 Air Squat
2×10 Lunge
2×5 Inchworm
2×15 Leg Swing
2×10 KB Roll Over

Advanced:

Strength:
CGBP 6,4,2,6,4,2, Rest 1:30 Between Sets
%70,75,80,80,85,90
** If 1RM is unknown then find it instead.

Condo:
:30 Box Jump @20” box +
:60 Step Up @20” box +
:30 Rest
7 Rounds
(First round of box jumps needs to be 15 reps and must increase by 1 rep each round)
10x Split Squat with DB in Each Hand (hold for :10 seconds on last rep in active bottom position)
10 Each Leg. Five Full Sets. Rest one minute after each leg has done 10 reps.

Supplemental:
For Time:
50 Strict Toes to Bar (No Kip or Swing)