CrossFit (Performance)
A. Every 2 minutes, for 18 minutes (3 sets): Station 1 – Muscle-Ups x Max Reps in 45 seconds (OR 60-90 seconds of muscle-up skill progressions) Station 2 – Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Station 3 – L-Sit Hold x 45 seconds accumulated time B. Against a 12-minute running clock… Row 1500/1300 Meters immediately followed by as many rounds and reps as possible of: 12 Push Press (95/65 lbs) 12 Toes to Bar CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets): Station 1 – Strict Ring Pull-Ups x 8-10 reps @ 21X0 (pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 2-minute window) Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds (if you’re comfortable with holds, work toward handstand wall runs) Station 3 – L-Sit Hold x 45 seconds accumulated time B. Against a 12-minute running clock… Row 1500/1300 Meters immediately followed by as many rounds and reps as possible of: 12 Dumbbell Push Presses 12 V-Ups or Hanging Knee Raises
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December 2020
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