CROSSFIT 07/05/2019

A. Strength (00:15-00:35)

1) Close Grip Floor Press: 3/5 x 4 @75% of 4/26. Rest 90s.
2) Strict T2B/Push-up Warm-up x 5 minutes.

Note for 1)  These do not have to be ”speed sets” and all reps should be ”controlled” meaning the eccentric should take roughly 2 seconds with an explosive concentric phase.

B. Conditioning (00:35-00:55)

AMRAP 16:
10 Strict T2B
10 Push-ups
400 Meter Run (2rounds in Hof)

C. Acessory
1a) Banded Facepull-apart: 4 x 15. No rest.
*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 30. No rest.
*Complete all reps explosively – no pause
*Alternate back and forth until sets are complete.

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