WARM-UP
On a 5:00 clock: :30 Row (easy) :30 row (hard) 2 sets: 10 double Dumbbell Deadlift 10 DB Goblet Squat 10 DB Shoulder Press 100-ft double-DB overhead carry 1 set: 10 empty bar Good Mornings 10 empty bar Back Squat 10 empty bar shoulder presses 2 sets: 5-10 back squats 3-5 shoulder presses – Build in load NOTES
RX / Intermediate / Beginner CrossFit Total For load: 1-rep max Back Squat (3 official attempts) 1-rep max Shoulder Press (3 official attempts) 1-rep max Deadlift (3 official attempts) Treat it like a meet! Stimulus & Goals Lift as heavy as possible for each movement.
Competition: 80 min Warm up: 20 min See Above Workout 1: 30 min CrossFit Total Workout 2: 20 min AMRAP 10: 1-2-3-4.. etc.: DB Turkish Get-up (35/50 lb) Strict Chest-to-Bar Pullup Stimulus & Goals
Stretching: 10 min 2 sets: :30 Scorpion Stretch hold / side :30 pigeon pose / leg
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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