About Mel
Mel is an accomplished CrossFit athlete and coach. She's competed on the world stage, and is one of the few Level 3 Certified trainers in New England. She has worked for CrossFit HQ in their L1 Seminar Staff and now enjoys bringing world-class fitness to her members as Co-Owner and Head Coach of Daybreak CrossFit.
CONDITIONING
“luther” (Time)
4 Rounds 500/400 Meter Row 40 Step Ups 30 DB Push Press Rest 2 Minutes
MCx: 24/20″, 50/35 MAx: 20″, 35/20 MVx: 375/300m, 30 step ups 20″, 20 db push press 25/15
GOALS + GUIDANCE: The row will take 2:00 or less, the step ups around 2:00 and the db push press about 2:00 or less. Push […]
ENDURANCE
“Plutonic” (AMRAP – Rounds and Reps)
AMRAP 40 200 Meter Run 20 Hand-Release Push Ups 20 Pull Ups 20 KB Swings 50 Sit Ups
MCx: 70/53 MAx: 10 hr push ups, 10 pull ups (band), 53/35 MVx: knee push ups, ring rows, 35/26, 40 sit ups
GOALS + GUIDANCE: Sweatfest time!! For forty minutes, set a pace you can maintain (do […]
INTERVALS
“Blade Bird” (Time)
5 Rounds 30 Double Unders 9/6 Calorie Bike 6 Power Cleans Rest 1 Minute
MCx: 165/115 MAx: 10 attempts or ball slams, 135/85 MVx: 40 singles, 7/5 cals, 95/65
GOALS + GUIDANCE: This one is going to get gross! Spend :30 or less on the double unders. Try to go unbroken every round. Push your pace […]
STRENGTH
Bodybuilding – Supersets (Checkmark)
3 Rounds 10/10 DB Row 10 DB Bench
3 Rounds 10 Strict Pull Ups 10/10 Bulgarian Split Squats
3 Rounds :60 Plank :45 Side Plank/Side -rest :60 between rounds-
GOALS + GUIDANCE: QUALITY over speed for all three couplets!! You have the option to move up in weight every round, or stay at the same weight […]
ENDURANCE
“In Ha Mood” (Time)
With a Partner 1 Mile Run 150 Squats 2k Row 150 Squats 1 Mile Run
MAx: 1200m run, 120 squats, 1600m row MVx: 800m run, 100 squats, 1200m row
GOALS + GUIDANCE: Oh man this one is going to be fun! With a buddy, split the one mile run into 400s. As one person works, […]
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