CrossFit (Performance)
A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Supinated-Grip Strict Pull-Ups x 6-8 reps @ 2110 (add weight if you’re capable of maintaining tempo and rep range) Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 30-meters) Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 Station 4 – Dumbbell Strict Overhead Press x 15 reps @ 1011 (maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement) B. Against a 3-minute running clock… 400 Meter Run Max Reps of Burpee Box Jump-Overs (24″/20″) Rest 3 minutes, and complete a total of 3 sets. Note number of burpee box jump-overs achieved in each of the three sets. CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Supinated-Grip Strict Pull-Ups x 6-8 reps @ 2110 (add weight if you’re capable of maintaining tempo and rep range) Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 30-meters) Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 Station 4 – Dumbbell Strict Overhead Press x 15 reps @ 1011 (maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement) B. Against a 3-minute running clock… 400 Meter Run Max Reps of Burpee Box Jump-Overs (24″/20″) Rest 3 minutes, and complete a total of 3 sets. Note number of burpee box jump-overs achieved in each of the three sets.
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December 2020
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