CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 88% *Set 5 – 1 rep @ 92% Then rest two minutes before starting… Every minute, on the minute, for 4 minutes: Back Squat x 2 reps @ 80% Focus on SPEED of the concentric! B. For time: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs Time cap = 12 minutes CrossFit (Fitness) A. Three sets of: Bulgarian Split Squats x 8-10 reps each leg @ 3011 Rest 30 seconds after each leg Medicine Ball Hamsting Curls x 15-20 reps @ 2111 Rest 60 Seconds Strict Chest-to-Bar Pull-Ups x 6-8 reps @ 2111 Rest 60 seconds B. For time: 40 Wall Ball Shots 20 Box Jump-Up and Step Downs 30 Wall Ball Shots 15 Box Jump-Up and Step Downs 20 Wall Ball Shots 10 Box Jump-Up and Step Downs
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December 2020
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