09102019_Wednesday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

2 minute DU practice

Tabata Warm up X 2

R1: Push Ups

R2: KBS

R3: DB Thrusters

R4: Leg Lifts

R5: Bycicle Kicks (Sit ups)

Stretching and Mobility

Squat Warm up:

With a heavy weight (70%)

go down to a bench/shallow squats (upto hip crease) doing 5 reps x 2 sets

Paused Front Squat (7 x 5)

– stop for 4 counts at the bottom of each squat

– work your way up to your heaviest set of 5 (5rep max)

Metcon (Time)

For time (14 min time cap)

3 Rounds of

6 Pull Ups

6 Thrusters (43/29)

30 seconds rest

3 Rounds of

7 Pull Ups

5 Squat Cleans (43/29)

30 Seconds rest

3 Rounds of

8 Pull Ups

4 Squat Snatches (43/29)
– Finish 3 rounds of each section before taking a 30 second break

– Move onto the next section – follow the same pattern

– Scales:

Bgnr:

M/W = DB/ 10 – 20 Kg Bar

Pull Up Variant

Inter:

M/W = 20kg – 35kg

By | 2019-10-08T20:16:32+00:00 October 8th, 2019|Fitness|0 Comments

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