CrossFit (Performance)
Perform six (6) sets for max reps, each against a 90-second running clock of: 1 Burpee 1 Dumbbell Clean and Jerk 1 Dumbbell Squat 2 Burpees 2 Dumbbell Clean and Jerks 2 Dumbbell Squats 3 Burpees 3 Dumbbell Clean and Jerks 3 Dumbbell Squats 4…. and so on… Rest 90 seconds between sets, and start each set where you left off the previous – continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you’ll start there and proceed to rounds 6 and beyond in the next set. Followed By Every minute, on the minute, for 12 minutes (4 sets of): Station 1: 10-12 Weighted Hip Bridges (perform Hip Thrusts if you have the ability to elevate your shoulders) Station 2: 30-45 seconds of Hollow Hold Station 3: 15-20 Good Mornings CrossFit (Fitness) Perform six (6) sets for max reps, each against a 90-second running clock of: 1 Burpee Tuck Jump 1 Backpack Clean and Jerk 1 Backpack Bearhug Squats 2 Burpee Tuck Jumps 2 Backpack Clean and Jerks 2 Backpack Bearhug Squats 3 Burpee Tuck Jumps 3 Backpack Clean and Jerks 3 Backpack Bearhug Squats 4…. and so on… Rest 90 seconds between sets, and start each set where you left off the previous – continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you’ll start there and proceed to rounds 6 and beyond in the next set. When the running clock reaches 38:00, perform the following… Every minute, on the minute, for 12 minutes (4 sets of): Station 1: 15-20 Bodyweight Hip Bridges Station 2: 30-45 seconds of Hollow Hold Station 3: 15-20 Good Mornings
0 Comments
Leave a Reply. |
CategoriesArchives
December 2020
|