Crossfit 90 – 27/04/2019

Gymnastic Strength Focus:

I) HSPU Strength: 4 sets in drop set format:
– max reps. strict HSPUs (first 2 sets: 1-2 abmats; 2-4: 0-1 abmats), directly into
– max reps Standing Pike HSPU
– max reps Battle Rammers

2 min rest after each set

II) PULLUP Strength: 4 sets:
– 8-10 pull-ups (vertical pulling up) use weight if you can do more then 8-10
– 5-7 DB row (horizontal pulling back) – go heavy on those!
– 30 Banded Pulldowns with straight arms (vertically pulling down)

2 min rest after each set

III) Interval-Conditioning:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs)

note: Please note times for each set. this is also a mental challenge.

IV) Core finisher – what else 😉

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