4 sets of:
A1. Goblet Squat x 8-10 reps @ 3010
For those that have demonstrated proficiency in squatting and wish to utilize Front squat you may do so. Use protocol from A1. Then complete A2 and A3 from CoreFit:
Rest 30 seconds
A2. Pull-Up negatives 3-5 reps. 5 seconds lowering from top of pull-up.
Rest 30 seconds
A3. Lateral Lunge x 8 reps each leg. Load this in any manner. (BB,DB,KB)
Rest 30 seconds
+
3 sets for total reps of:
Push-ups x 30 seconds
Rest 30 seconds
Sit-Ups x 30 seconds
Rest 30 seconds
Burpees x 30 seconds
Rest 30 seconds
3 sets of:
A1. Front Squat x 4-6 reps @ 41X1. Pay attention to tempo. This is more important than the load. 6 reps at the proper tempo should take ~42s.
Rest 2 minutes
A2. Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes
+
5 RFT :
Wall Ball x 15 reps
Pull-Ups x 15 reps --scale to 10 reps if you can't get your first set unbroken.
Rest 60 seconds
Rest 30 seconds
A2. Pull-Up negatives 3-5 reps. 5 seconds lowering from top of pull-up.
Rest 30 seconds
A3. Lateral Lunge x 8 reps each leg. Load this in any manner. (BB,DB,KB)
Rest 30 seconds
+
3 sets for total reps of:
Push-ups x 30 seconds
Rest 30 seconds
Sit-Ups x 30 seconds
Rest 30 seconds
Burpees x 30 seconds
Rest 30 seconds
CrossFit:
3 sets of:
A1. Front Squat x 4-6 reps @ 41X1. Pay attention to tempo. This is more important than the load. 6 reps at the proper tempo should take ~42s.
Rest 2 minutes
A2. Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes
+
5 RFT :
Wall Ball x 15 reps
Pull-Ups x 15 reps --scale to 10 reps if you can't get your first set unbroken.
Rest 60 seconds
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