CROSSFIT 26/07/2019

A. Strength (00:15 – 00:35)
Today we’ll perform a protocol that is going to BLOW up your biceps – don’t let this one fool you. It would be best to overscale this as the volume will add up fast and we are working the same muscle groups for all three movements. Similar format to last week.

„6-12-25 Protocol“
3-4 Rounds of:
6 Close Grip Chin-ups
12 DB Hammer Curls (no swing!)
25 Banded Facepull-aparts
No rest between movements, but Rest 3:00 after all three exercises.

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

AMRAP 12:
Today’s work looks „easy“ but it is not. Use a challenging load for your OH carries, but you should be able to go the entire distance without having to put the weight down. WOD for QUALITY NOT for SCORE!

30 meter Overhead KB Carry (right)
30 meter Overhead KB Carry (left)
15 DB Rollback Triceps Extensions (moderate-heavy)
15 Banded Triceps Pushdowns (heavy band / elbow tight near body)

C. Accessory
5 Minutes of Parasympathetic Breathing

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