CrossFit:
As Many Rounds As Possible In 25min.
20/15 Cal Assault Bike
10 Incline DB Bench Press 50/25s
50 Double Unders
15 Pull-Ups
*Rest 90sec. After Each Round
10-9-8-7-6-5-4-3-2-1
*70/45lbs. or more
*Complete 10 on the right, then 10 on the left, then 9 on the right, then 9 on the left, and so on…
*Keep form and time under tension a priority.
Strong:
Part A stays similar week to week. Track the metrics for progression
Rest 2-3 min
Chin-ups (supinated, palms facing) – Reps 5-4-4-3-3 (increasing difficulty to tough set of 3 reps)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min
Then complete 3 sets of 6 reps @ 10-15% less than top 5-rep set
https://www.youtube.com/watch?v=a5apml0xAxo
C. Rear-Foot Elevated Split Squat
5 x 5 (increasing weight to top set of 5 reps per leg)
***Start light so that only the last 2 sets are truly “challenging”
Use the “Back-Rack” Position if comfortable with heavy weights, otherwise DB’s or KB’s held by side, or front-rack position
https://www.youtube.com/watch?v=-Hl014L9NY0
D. AMRAP 6 min:
12 Russian KBS (HEAVY)
18 GHD or Decline Sit-ups
***See video regarding elevation of hips for more range of motion
Select band thickness to reach a difficult set within rep range
Hold and contract for one second at the top of each rep
https://www.youtube.com/watch?v=01lZBLGvT8Y
Sweat:
6 Rounds:
10/7 Cal Assault Bike
10 Perfect Push Ups (hard)
Must Rest 90sec Then;
6 Rounds:
10/8 Cal Row
10 DB Deadlifts 70/50s
Must Rest 90sec. Then;
6 Rounds:
15 Wall Balls 20/14
5 DB Burpee Power Cleans 50/35s
Must Rest 90sec. Then;
For Time:
50 “A” Squats
**Once you finish everything, rest 90sec. again and then go back through. Change push ups to Floor Press if you get there again.
*put one end of your bench on top of some plates to get it to an incline of about 30-45 degrees
*A lot of you guys are very strong on bench so feel free to use 70s for ADV.
*Score is your slowest round