CrossFit (Performance)
A. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps @ 21X1 Rest 45-60 seconds Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible. B. “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (24″/20″) C. Every 2 minutes, for 12 minutes (3 sets) of: Station 1 – Supine Ring Rows x 8-10 reps @ 2111 Station 2 – Reverse Snow Angels x 12 reps @ 3030 Station 3 – Hollow Hold x 45-60 seconds CrossFit (Fitness) A. Every minute, on the minute, for 15 minutes (3 sets) of: Minute 1 – Tempo Push-Ups x 10-12 reps @ 1111 Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead) Minute 3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110 Minute 4 – Push-Ups x 20 reps @ 10X0 Minute 5 – 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead) (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry) B. “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (24″/20″) C. Every 2 minutes, for 12 minutes (3 sets) of: Station 1 – Supine Ring Rows x 8-10 reps @ 2111 Station 2 – Reverse Snow Angels x 12 reps @ 3030 Station 3 – Hollow Hold x 45-60 seconds
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December 2020
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