CrossFit – Tue, Jul 11
This is our final week of the base strength and muscular endurance phase. You will see some tests this week. Good luck and don’t forget to ring the PR bell if you hit a PR!
Warm-up
Weightlifting
Bench Press (1 rep max)
TC: 16 minutes
Score: Weight
Scaling Options
Beginner:
8 x 1 @ moderate
Intermediate & Perform
As written
Metcon
Metcon (Time)
5 rounds For time
20 KB Swings 24/16 KG
400m Run
TC: 18 minutes
Score: time
Scaling Options
Beginner
15 RKB swings @16/12 KG
200m Jog
Intermediate
20 KBS @ 16/12kg
400m run
Extra Accessory
Upper Accessory (Weight)
3 sets
8 Double DB Pullover
30-45 sec Hollow body hold
15 Banded Skull Crushers*
*Hold every rep for 2 seconds at peak contraction
A. General
200-400m jog
2 rounds
10-30 seconds Hollow hang on bar
3-5 Inch worm + push-up
5 Russian KBS
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Activation
3 sets
5 Heavy band rows
3-2-1 Bench press @ ascending