CROSSFIT 23/08/2019

0. rec Warmup

3 rounds of:
8 Bent-over Barbell Rows (pronated grip)
8 SDHP
8 Push Press
8 Bent-over Rows (supinated grip)
8 Barbell Curls

then 3 rounds of:
15 Banded Pull-aparts
15 Banded Triceps Pushdowns

Then,
Review Floor Press

A. Strength (00:15 – 00:35)

1) Floor Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM.
– Beginner: Perform sets of 3 reps x 8-10 sets working on technique and adding weight if form permits.
2) SDHP + Push Press: Warm-up performing sets of 3-4 of each. Rest 60s.

B. Conditioning (00:35-00:55)
Keep in mind that loading should allow for big sets.

AMRAP 8:
15 Push Press (52,5/ 35kg )
15 SDHP (52,5/ 35kg)

Then,
AMRAP 8:
10/8 cal Row/Ski
10/8 Burpee Boxjumps

C. Accessory
Perfect stretch

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