CrossFit:
A.) Front Squat (Week 2 of 4)
B.) 16min. to get as far as possible…
5 Rounds:
10 Push Jerks 115/75
15 Toes-To-BarRest 2min. (You MUST rest. And it’s included in the 16min. running clock)Max Rounds in remaining time…
10 Push Jerks (135/85)
15 Wall Balls (20/14lb.)
5 Rounds:
10 Push Jerks 115/75
15 Toes-To-BarRest 2min. (You MUST rest. And it’s included in the 16min. running clock)Max Rounds in remaining time…
10 Push Jerks (135/85)
15 Wall Balls (20/14lb.)
Score is rounds and reps of just the last section. Everyone will finish the first section.
Strong:
Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)
A. Alternate movements x 5 sets each:
Note that the Deadlift work is a “DELOAD” week to let the CNS rest before TESTING next week. Focus on perfect positioning and the SPEED of the pull on each rep
Note that the Deadlift work is a “DELOAD” week to let the CNS rest before TESTING next week. Focus on perfect positioning and the SPEED of the pull on each rep
“Stop” Deadlifts – 5 sets of 5-6 reps @ approx 55-60% max
Rest 2-3 min
Chin-ups (supinated, palms facing) – Reps 3-3-3-2-2 (increasing each set to tough double)
Rest 2-3 min
Rest 2-3 min
Chin-ups (supinated, palms facing) – Reps 3-3-3-2-2 (increasing each set to tough double)
Rest 2-3 min
B. Work to challenging but QUALITY weight for complex:
1 Hang Clean HIGH PULL
2 Hang Power Clean
1 Hang Squat Clean
2 Front Squats
1 Hang Clean HIGH PULL
2 Hang Power Clean
1 Hang Squat Clean
2 Front Squats
C. Chest-Supported DB Rows
Reps 15-12-10 (increase weight)
*All sets stay on the LIGHTER sets, focus on a quick pause and squeeze at the contraction of each rep (mind/muscle connection with lats and mid back)
Reps 15-12-10 (increase weight)
*All sets stay on the LIGHTER sets, focus on a quick pause and squeeze at the contraction of each rep (mind/muscle connection with lats and mid back)
D. 2 Rounds:
Barbell Curls x 10-12 reps
Rest 1 min
Sorenson Hold x 45-60 seconds (add small weight in front of chest as feasible)
https://www.youtube.com/watch?v=nubehcnhTuI
Rest 2 min
Rest 1 min
Sorenson Hold x 45-60 seconds (add small weight in front of chest as feasible)
https://www.youtube.com/watch?v=nubehcnhTuI
Rest 2 min
E. One Round:
35/25 Cal Row (male/female)
35 HEAVY Russian KBS
35/25 Cal Row (male/female)
35 HEAVY Russian KBS
35/25 Cal Row (male/female)
Sweat:
3 Rounds: (40sec. on 20 sec. off)
Station 1.)Max Wall Balls 20/14
Station 2.) 12/9 Cal Row
Station 3.) Plank
Station 4.)12/9 Cal Assault Bike
Station 5.) DB Push Press 50/35
Station 6.) Max Bicycle Abs
Station 7.) 15 KB Swings (53/35)
Station 8.) 12/9 Cal Assault Bike
Station 9.) Max Box Jumps 20″
Station 10.) Max KB Sumo-DLHP 70/53
Rest 2min.
*Should be able to share most equipment here, so team up.
*Advanced can do 15/12 Cal stations
then;
70% x 3
80% x 3
90% x Max Reps! (3+ goal)*SUPERSET with 20 Russian Twists with the heaviest DB possible. Left + Right = 1 Rep. 45/30lb + DB.