CrossFit (Performance)
A. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 65% *Set 4 – 8 reps @ 70% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets. B. In teams of four, complete as many rounds and reps as possible in 18 minutes of: 200 Meter Run 20 Walking Lunges with 32/24 kg Kettlebells Each team has one person running at a time and 1 person doing walking lunges. CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (4 sets): Station 1 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 B. In teams of four, complete as many rounds and reps as possible in 18 minutes of: 15/10 Calories of Assault Bike (or 200 Meter Run) 20 Walking Lunges with Kettlebells
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December 2020
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