CrossFit:
10-9-8-7-6-5-4-3-2-1
Snatches 75/55
Burpees Over The Bar
immediately into;
10-9-8-7-6-5-4-3-2-1
Push Jerks 115/75
Toes-To-Bar
Strong:
Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progression
A. Bench Press – Reps 9-7-5 (Increasing weight)
*Add slowly week to week to the top set of 5 reps
B. One-Arm DB Overhead Press (note new rep scheme)
1 x 10-12 (light, warmup, per arm)
2 x 6-8 (heavier/challenging, per arm)
C. Incline DB Bench Press – 3 sets of 30 reps
First set of 30 reps lighter (figure out proper loading)
Final 2 sets of 30 reps at challenging load
For each set, alternate sets of 5 reps per arm until 30 TOTAL reps are achieved
5 Reps RIGHT (left hand hold DB at chest level)
5 Reps LEFT (right hand holds DB at chest level)
D. Lying DB Tricep Extensions –3 x 10-12 reps (heavy)
+ Superset the FINAL SET ONLY with:
Max reps unbroken Close-Grip DB Bench Press (same weights as Tri Ext)
https://www.youtube.com/watch?v=PlbhX3A3uUo
E. EMOM x 9 min (alternating):
Ring Plank Sprawls x 6-10 Reps (use knees or feet to modulate difficulty)
V-ups x 10-15 Reps
GHD or Decline Sit-ups x 10-15 Reps
Sweat:
A.) AMRAP 7:
8 TTB
10 Cal Bike or Row or reps 30 ft Shuttle Run
12 Alt. DB Snatches 45/30
B.) AMRAP 7:
12 Cal Bike or Row or reps 30 ft Shuttle Run
10 Wall Balls (20/14)
8 One Arm DB Power Cleans 45/30s
C.) AMRAP 7:
8 TTB
10 Cal Row or Row or reps 30 ft Shuttle Run
12 Alt. DB Snatches 45/30
D.) AMRAP 7:
12 Cal Bike or Row or reps 30 ft Shuttle Run
10 Wall Balls (20/14)
8 DB Power Cleans 45/30s
*Read this one carefully
*REST 3min. after each section.
*You should need the rest if you go hard. Ladies may scale the bike to 9, but the row is the same.
Position 1.) Above the knee
Position 2.) Below the knee
Position 3.) From the floor
*Rest 1-2min. After Each Set and keep going until clock runs out.
*Pause for 1-2sec. at each position and keep your posture tight. Shoulders should always be slightly in front of the bar. Hips at just just enough angle where you can feel it on your hamstrings.
*One of these positions will not feel natural to you and that’s why we do it. Getting through those sticky spots makes ALL the difference.