CROSSFIT 09/04/2019

A. Strength (00:15-00:35)
5 sets of 3 reps
Push Jerk (perfect form, reset after each rep, note your weight)

B. Conditioning (00:35-00:60)

4 Rounds of:
8/5 Strict C2B Pull-ups
20 DB Alt. Step-ups (35, 25) (20”, 15”) (Total Reps)
25/20 Calorie Row

Rest 1:1 after each round ( if you need 3 min for the round, rest 3 minutes)

goal: Interval workouts of this nature will help you to build capacity to sustain higher outputs of work across longer durations – ability to clear lactate and continue to work.

C. Acessory

Banded Triceps Complex:
50 Pulldowns (extended elbows, squeezing lats in a hinging position)
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest

Schreibe einen Kommentar

Deine E-Mail-Adresse wird nicht veröffentlicht. Erforderliche Felder sind mit * markiert.