CrossFit Allegiance – CrossFit
Tip # 5 Eat Fatty Fish
Pretty much everyone agrees that fish is healthy.
This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients.
Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression.
Weightlifting
Deadlift (log your 87%)
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts @ 70%
Set #2 – 1 Deadlift @ 77%
Set #3 – 3 Deadlifts @ 70%
Set #4 – 1 Deadlift @ 82%
Set #5 – 3 Deadlifts @ 70%
Set #6 – 1 Deadlift @ 87%
Rest as needed, followed by…
Set #7 – 10 Reps @ 65%
Metcon
Metcon (Time)
3 Rounds:
30/20 Calorie Row
30/20 Calorie Bike
300m Run (one big lap/one small lap)
Mobility
Metcon (No Measure)
Foam Roller
Pigeon Stretch
Couch Stretch
Core work
Metcon (No Measure)
April Abs Day 5
4 Rounds
10 Strict leg Raises on Peg board
10 DB or KB Plank Drag 5/side
(Get into the top push-up position. Put the DB or KB on the ground just to the right of your torso. Reach underneath and across with your left hand to grab the DB or KB and drag it to your left side. Then mirror the movement with your right hand).
