CrossFit (Performance)
A. Every 90 seconds, for 12 minutes (8 sets): Bench Press x 2 reps @ 21X1 Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. B. Complete as many rounds and reps as possible in 14 minutes of: 40 Double-Unders 20 Single-Arm Dumbbell Push Presses* (55/35 lbs) 10 Strict Pull-Ups *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right. CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Alternating Dumbbell Bench Press x 8 reps each arm @ 20X1 Station 2 – Turkish Get-Ups x 2-3 reps each arm Station 3 – Hollow Rocks or Hold x 60 seconds B. Complete as many rounds and reps as possible in 14 minutes of: 20 Lateral Jumps Over Parallette 20 Single-Arm Dumbbell Push Presses* 10 Strict Pull-Ups *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.
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December 2020
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