Friday May 31st, 2013

CoreFit:

4 sets of:
A1. Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A2. Russian Step-Ups x 10-12 reps each leg
Rest 45 seconds
A3. Farmers Carry x 50 Meters
Rest 45 seconds

+

Complete as many rounds and reps as possible in 4 minutes of:
Push Press x 10 reps   ---moderate  75/55 will work for most.
Pull-ups x 5 reps ----if you can string 3 or more pull-ups do this as Rx'd.

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps  - moderate and can be done unbroken.
Hand-Release Push-Ups x 10 reps

CrossFit:

4 sets of:
A1. Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
A2. Glute Ham Raises. 6-8 reps @2020. Add band resistance or hold a light plate across chest if you can maintain tempo for 8 reps.
Rest 90 seconds

+

Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb.  Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps

Score is total reps for both 4 minute AMRAPS. 

CoreFit:

Four sets of:
Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Russian Step-Ups x 10-12 reps each leg
Rest 45 seconds
Farmers Carry x 50 Meters
Rest 45 seconds

+
Complete as many rounds and reps as possible in 4 minutes of:
Push Press x 10 reps
Pull-ups x 10 reps

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps