CoreFit:
Pre-wod Pull-up work
3 sets :
Ring rows 8-10 reps. Keep rings high so that you can reach 10 reps
3 working sets:
A1. Front Squat, 5-7 reps @ 75% x 3 sets,
rest 1 minute.
A2. DB Bent Over Row Heavy @ 30×1, 8-10 reps
A2. DB Bent Over Row Heavy @ 30×1, 8-10 reps
rest 1 minute
A3. DB External Rotations, 8-10 reps/each reps
A3. DB External Rotations, 8-10 reps/each reps
rest 1 minute
+
+
6 minute AMRAP :
35 Kettlebell Swings
30 Burpees
25 Airdyne Calories
5min 80% effort :
10 box jumps 24/20" sd
10 kbs 55#/ 35#
rest 5mins
5mins 90% effort
7 push press 115/75#
7 CTB
rest 10mins
5mins 100% effort
10 thruster 75/45#
7 burpees
Notes:
- proper aerobic wamup. Should be 15-20 minutes of rowing,biking and movement prep. Bring the heart rate up a few times and be completely loose and limber when you start.
35 Kettlebell Swings
30 Burpees
25 Airdyne Calories
CrossFit:
10 box jumps 24/20" sd
10 kbs 55#/ 35#
rest 5mins
5mins 90% effort
7 push press 115/75#
7 CTB
rest 10mins
5mins 100% effort
10 thruster 75/45#
7 burpees
Notes:
- proper aerobic wamup. Should be 15-20 minutes of rowing,biking and movement prep. Bring the heart rate up a few times and be completely loose and limber when you start.
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