CROSSFIT 16/08/2019

0. Warmup

Grab a set of DBs and a band and complete:
3 rounds of:

10 Bent-over Double DB Rows
10 DB Hammer Curls
10 DB Hang Power Cleans
10 Push-ups on DBs
10 DB Man Makers

and in between each round:
30 Banded Pull-aparts
30 Banded Triceps Pushdowns
30 Banded Pulldowns (straight arms)
30 Banded Overhead Triceps Extensions

A. Strength (00:15 – 00:35)
Note: This variation is done with grip inside shoulder width and supinated, which taxes the biceps to a high degree. With the grip supinated, the biceps can generate more force which is why you can perform strict chin-ups better than they can strict pull-ups.

Weighted Close Grip Chin-up: 3RM. Rest 2:00
– L3: Bodyweight 6 x 3. Rest 90s.
– L2/L1: Partner Assisted Pull-ups 5 x 5. Rest 90s

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

AFAP, but not for time:
21-15-9
DB Hang Power Cleans (22,5 kg / 15 kg)
Push-ups on Dumbbells
Then,
21-15-9
DB Bench/Floor Press (22,5kg , 15) (Neutral Grip)
*50 Banded Pull-aparts after each set (pronated grip)

C. Accessory
Perfect stretch

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