CROSSFIT 14/06/2019

A. Strength (00:15 – 00:40)

1a) Rope Climb: 4 x 2reps
–L1: L-Sit Rope Climb
–L2: Legless Rope Climb
– L3: Rope Climb w. legs
– L4: Ground to standing with rope x 3 reps

1b) Ring Dips: 4 x 10. Rest 45s
– L1: Ring Dips
– L2: Bar Dips
– L3: Band Assisted Bar Dips
– L4: Box Dips

B. Conditioning (00:40-00:55)

AMRAP 14min:
25 Pushpress (42,5/30)
50 Barbell Rows (42,5/30) (change grip everytime you rest: supinated, pronated, wide, medium grip)
75 Hollow Rocks
100 Pushups

note: the purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is youtgoal for today.

C. Accessory
Banded Triceps Pushdowns – explosive reps: 4 x 25. Rest 60s.
– use a light band if needed and crank out fast reps – full ROM though

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