CrossFit:
Odd: 5 Hang Power Snatch (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Toes-To-Bar)
*Big classes can have 3 groups all start on something different, Snatch, Row, TTB
B.) EMOM x 16min.
Odd: 5 Hang Power Cleans (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Toes-To-Bar)
*So…
Round 1 is: Hang Snatch + Row
Round 2 is: Hang Snatch + TTB
Round 3: is Hang Snatch + Row
Round 4: is Hang Snatch + TTB
Same deal with the Cleans.
ADV OPTION!
15 Toes-To-Bar
Cool Down:
Walk 200m then
Strong:
Friday 12/20 – Upper Body
Part A and B repeat each week. Track these metrics for progress
A. DB Floor Press
3 sets of 6 reps
*Increase weight from 3×9 last week
https://www.youtube.com/watch?v=W0iNx3mHbhY
B. Alternate Movements:
3 sets of 8 reps for each movement
*Increase weight from 3×10 last week
Barbell Seal Rows
https://www.youtube.com/watch?v=kh54Q2qByz0
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min
C. Towel Pull-ups (alternate side to side each rep)
https://www.youtube.com/watch?v=77m2ZWp8zSQ
-Choose Rep scheme based off “Max Standard Pull-ups Unbroken”
>20 Pull-ups = 6 sets of 8 reps
15-19 Pull-ups = 6 sets of 6 reps
10-14 Pull-ups = 4-5 sets of 6 reps
5-9 Pull-ups = 6 sets of 4 reps
3-4 Pull-ups = 6 sets of 2 reps
2 Pull-ups = 8 sets of 1 rep
For those that cannot do Pull-ups, scale with one of the below options and use one of the above “rep/set targets” based on the difficulty of your chosen scaled movement
Rack Pull-ups
Band-Assisted Pull-ups
D. Alternate Supersets x 2 Rounds:
Barbell Upright Rows x 10-12 Reps
Superset DB Lateral Raises x 12-15 reps
Rest 2 min then proceed to DB Flies
Flat DB Flies x 10-12 reps
Superset Two-Pushup Burpees x AMRAP 30 sec
Rest 2 min then return to Upright Rows
PART E OPTIONAL, depending on fatigue
E. Superset x 2 sets each:
EZ Bar or Barbell Squat-Sit PreacheSr Curls x 10-12 reps
Lying DB Tricep Extensions x 10-12 reps
Rest 1-2 min