CrossFit (Performance)
A. Every 3 minutes, for 18 minutes (two sets of each): Station 1 – 3 Minutes of Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs) Station 2 – 3 Minutes of Handstand Walk Practice (use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down) Station 3 – 3 Minutes of Muscle-Up Skill Practice (pick a progression to work on the aspect of your muscle-up that needs the most work) B. Two sets for max reps: 3 Minutes of Single Unders 2 Minutes of Kettlebell Swings (32/24 kg) 3 Minutes of Rowing (or Assault Bike) 2 Minutes of Ring Dips CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110 Minute 3 – Handstand Hold x 45-60 second Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated) B. Two sets for max reps: 3 Minutes of Single Unders 2 Minutes of Kettlebell Swings 3 Minutes of Rowing (or Assault Bike) 2 Minutes of Stationary Dips
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December 2020
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