CrossFit:
2 min Max Cals Assault Bike or Row or 400m Run
1 min Rest
1 min Rest
Cool Down:
2 min easy cardio then
Strong:
Monday 2/10 – Upper Body
Part A and B repeat each week. Track these metrics for progress
A. DB Floor Press
3 sets of 6 reps
*Increase from 3×9 last week
https://www.youtube.com/watch?v=W0iNx3mHbhY
B. Alternate Movements:
3 sets of 8 reps for each movement
*Increase 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. Superset Movements x 3 Rounds:
First round slightly lighter to top of rep range, final two rounds heavier to bottom of range
Incline DB Bench Press x 8-15 Reps
Superset Ring Pull-ups x MAX REPS @ 21X0 tempo (note below)
Rest 2-3 min then move to High Pulls
Hang Snatch High Pulls x 10-15 Reps
https://www.youtube.com/watch?v=E-LJWRKB1VY
Superset DB Lateral Raises x 10-15 Reps
Rest 2-3 min then return to DB Bench
***For Pull-ups, the goal is to complete a minimum of 5 Reps at 21X0 tempo. The tempo means that you should hang briefly and let the scap depress for 1-sec at the bottom. If you cannot achieve at least 5 Reps at tempo, please use below scaling options:
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
D. One Round for MAX REPS at each station:
The goal is to choose a level of difficulty for each movement that allows you to work consistently for about 30 seconds, and then chip away at reps the remaining 30 seconds
AMRAP 1 min – Row Cals
Rest 30 sec
AMRAP 1 min – Dips OR Bench Dips
Rest 30 sec
AMRAP 1 min – Standing Barbell Curls
Rest 30 sec
AMRAP 1 min – Push-ups
People can start at different 2 min AMRAPs if people want to Bike and Row instead of run.
Score is total reps and cals combined.