CrossFit (Performance)
A. Every 4 minutes, for 24 minutes (6 sets): Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2) During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc…. B. Three rounds for time of: 20 Pull-Ups 40 Kettlebell Swings (24/16 kg) CrossFit (Fitness) A. Four sets of: Romanian Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Dumbbell Reverse Lunges x 10 reps each leg @ 2011 Rest 45 seconds Band Pull-Aparts x 30 reps @ 10X1 Rest 45 seconds B. Three rounds for time of: 10 Strict Pull-Ups 20 Kettlebell Swings 200 Meter Run
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December 2020
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