CrossFit:
Tabata Front Squat
Tabata Push Press
Tabata SDHP’s
*Weight: 95/65lbs.
*Tabata = 20 seconds of work x 10 seconds of rest x 8 rounds. That’s 4min. at the same movement. NO REST. Right into the next station. The entire piece is 16min. straight.
1.) Find a consistent # you can repeat instead of going balls out and dying.
2.) At the 20sec. mark just drop that bar and rest, you’re gunna need it, trust me.
Cool Down:
Walk 200m then
Strong:
Monday 1/6 – Upper Body
Part A and B repeat each week. Track these metrics for progress
A. DB Floor Press
3 sets of 15 reps
https://www.youtube.com/watch?v=W0iNx3mHbhY
B. Alternate Movements:
3 sets of 15 reps for each movement
Barbell Seal Rows
https://www.youtube.com/watch?v=kh54Q2qByz0
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min
C. Alternate Movement Sequence x 3 Rounds:
First round slightly lighter, last 2 rounds heavier/challenging
Strict Pull-ups x 3-5 Reps (weighted as feasible)
Rest 1-2 min
Incline DB Bench (1&1/2 Reps) x 6-8 Reps
https://www.youtube.com/watch?v=BfBxu_mZDv8
Rest 1-2 min
Leaning DB Lateral Raise x 12-15 Reps PER ARM
https://www.youtube.com/watch?v=Ako6QOCWGGw
Rest 1-2 min then return to Pull-ups
D. One Round for MAX REPS at each station
AMRAP 1 min – Devils Press
Rest 30 sec
AMRAP 1 min – Bench Jump Overs
(clear the whole bench if poss, otherwise jump on and over bench)
Rest 30 sec
AMRAP 1 min – Burpee Pull-ups
Rest 30 sec
AMRAP 1 min – One-Arm DB Hang Clean and Press
(alternate arms every 5 reps)
https://www.youtube.com/watch?v=oTisL4CE8Bo
immediately into;
Hip Thrust 5 x 8 (20X1 Tempo)
Rest 90sec.
*Squat Tempo is 3 second count on the way down. Zero time at the bottom. Up. And then 0 seconds spent at the top, before going back to a 3 sec. decent.