CrossFit:
Min. 1) 5 Bench Press (climbing)
Min. 2) 5 Deadlifts @50% of MAX
Min. 3) Rest 1min.
15/12 Cal Row or Bike or 200m Run
15 Push-Ups
10 DB Box Step-Ups (24/20″)
– Left + Right = 2 reps
– Just need (1) 50/35lb. DB
– Hold anyway you like
Cool Down:
2 min easy cardio then
Strong:
Wednesday 1/29 – Upper Body
Part A and B repeat each week. Track these metrics for progress
A. DB Floor Press
3 sets of 9 reps
*Increase from 3×12 last week
https://www.youtube.com/watch?v=W0iNx3mHbhY
B. Alternate Movements:
3 sets of 10 reps for each movement
*Increase from 3×12 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. Alternate Supersets x 3 Rounds:
First round slightly less effort (lower weight) and last 2 rounds heavier/harder
Barbell Hang Muscle Snatch x 8-10 Reps
Superset DB Lateral Raise x 10-12 Reps
Rest 2 min then proceed to Dips Superset
Dips OR Bench Dips x 8-15 Reps (***see note below)
Superset Banded Pushdowns x 12-20 Reps
Rest 2 min then return to Shoulders Superset
***Use Bench Dips if you cannot perform at least 8 QUALITY reps on each Dip set. You could also opt to use assistance (via band or assisted machine) to perform Dips if desired
D. AMRAP 2 min (Rest 2 min) x 2 sets:
12 Burpee Pull-ups
Max Reps Hang DB Power Cleans
*Use your max from last week for your 50%.