CrossFit:
A.) 35min. to finish…
100 Cals of Choice
100 Hang Power Cleans 135/95
100 Cals of Choice
100 American KB Swings 70/53
RX – 50 HSPU’s/ADV 100 HSPU’s
50 Cals of Choice
50 Hang Power Cleans 135/95
50 Cals of Choice
50 American KB Swings 70/53
RX – 25 HSPU’s/RX+ 50 HSPU’s
– Teams of 2.
– Only 1 person works at a time.
– You must finish those HSPU sections before moving on. Choose between RX and ADV on that.
-Calories may be on any machine and you may also switch machines for each section or stay on the same one the entire time.
Cool Down:
400m jog or walk then: 1 min couch stretch each side & 1 min standing Hamstring stretch each side
Sweat:
Teams of 2:
35min. to finish…
100 Calories
90 Back Squats 95/65
80 Calories
70 Push Press 95/65
60 Calories
50 Front Squats 135/95
40 Calories
30 Push Press 135/95
20 Calories
*10 Toes-To-Bar (each) after EVERY station.
*So after 100 cals, you both do 10 TTB and start the back squats. After you finish the back squats, you do 10 more TTB each… Then 80 cals.. 10 TTB each.. 70 Push press.. 10 TTB each… And so on..
*You may use ANY cardio piece in the gym for the cardio. Break it up however you think will get you to finish the fastest 🙂
*Keep the weight light the whole time like 95/65 or beef it up like above… Or you’re welcome to start even heavier and beef it up even more than prescribed if you like. Whatever makes it fun for you and your partner!
HIBB:
A.) 15 Min of Back Squating:
Start at 135/95 and do a set of 5. Add any amount of weight you want (depending on your 1 RM you should know what to add) and do another set of 5. Continue adding weight and doing sets of 5…Rest as needed but try to make it as short as possible.
B.) 3 Rounds:Â
8-10 Reps Single arm incline DB Bench Press
Heavy as Possible (3 sec eccentric/lowering phase)
Immediately into;
1 min Barbell Biceps Curls 45/35 bar
Rest 2 min
Rest about 5 min
C.) 3 Rounds:
1 min of Close Grip Push ups on DBs
Immediately into;
1 min of alternating DB Hammer Curls (same DBs)
Rest 1 min