CrossFit (Performance)
A. Five or Six sets of: Shoulder Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) For the shoulder press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight B. “Lucky Sevens” Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24″/20″) 7 Burpees 7 Kettlebell Swings (24/16 kg) CrossFit Light (Fitness) A. Four sets of: Dumbbell Shoulder Press x 6-8 reps Rest 45 seconds Strict Toes to Bar x 8-10 reps or Supine Leg Lowering x 5 reps @ 5010 Rest 45 seconds Jump Rope Technique x 45-60 seconds Rest 45 seconds B. “Lucky Sevens” Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps or Step-Ups (24″/20″) 7 Burpees 7 Kettlebell Swings (24/16 kg)
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December 2020
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