CrossFit (Performance)
A. Back Squats: *Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Rest 2-3 minutes between sets and use the time to work shoulder mobility B. Complete as many rounds and reps as possible in 10 minutes of: 5 Dumbbell Man-Makers (55/35 lbs) 10 Pull-Ups 15 Box Jumps (24″/20″) Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press CrossFit Light (Fitness) A. Four sets of: Back Squats x 8-10 reps @ 2011 Rest 45 seconds Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2111 Rest 45 seconds Hollow Rocks/Hold x 30-45 seconds Rest 45 seconds B. Five sets of: 30 seconds of Row / Assault Bike Sprints 30 seconds of Rest 30 seconds of Assault Bike / Row Sprints 30 seconds of Rest
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December 2020
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