CrossFit (Performance)
A. Back Squat *Set 1 – 5 reps @ 65% of 1-RM *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 4 reps @ 90+% Rest 2 minutes between sets. B. Four sets of 3-minute sprints of: “Mary” 5 Strict Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed. Compare results to April 1, 2019. CrossFit (Fitness) A. Every minute, on the minute, for 15 minutes (5 sets of each): Staiton 1 – Goblet Squat x 6 reps @ 32X1 Station 2 – Landmine Press (Left) x 8 reps @ 21X1 Station 3 – Goblet Squat x 6 reps @ 32X1 Station 4 – Landmine Press (Right) x 8 reps @ 21X1 Station 5 – Prone Plank Hold x 40 seconds B. Four sets of 3-minute sprints of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed. Compare results to April 1, 2019.
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December 2020
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