CrossFit (Performance)
A. Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 3-5 reps @ 85% B. Complete rounds of 15, 12 and 9 reps for time of: Deadlift (1.25 x bodyweight for males/bodyweight for females) Pull-Ups Push-Ups CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dynamic Bulgarian Split Squat x 15 reps each leg @ 10X0 (no need to add load for most people, the goal is to jump the front foot off the ground every rep, so be as explosive as possible) Station 2 – Barbell Glute Bridge x 10-12 reps @ 21X1 (HEAVY!) Station 3 – Side Plank x 30-40 seconds each side B. Three rounds for time of: 7 Strict Pull-Ups 14 Push-Ups 21 Kettlebell Swings
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December 2020
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