CrossFit – Sun, Sep 3
Warm-up
Weightlifting
Weightlifting (Weight)
4-5 sets
6 Weighted strict pull ups, wide grip
6 Romanian Deadlift @ RPE 8/10
12 Feet elevated body rows, supinated grip
Rest 2 minutes between sets
TC: 20 minutes
Score: Weight on RDL
Scaling options:
Beginner
3 Band assisted strict pull ups / Band lat pull downs @ heavy band
6 Romanian deadlifts
9 Ring rows
Intermediate L1
6 Band assisted Strict pull ups
6 Romanian Deadlifts @ RPE 8
12 Body rows
Intermediate L2
2-3 Strict pull ups
6 Romanian Deadlifts @ RPE 8
12 Body rows
Conditioning
Conditioning (Calories)
On bike or Rower
3 rounds
60 sec max Cals
Rest 1:30
30 sec max Cals
Rest 1 minute
15 sec max Cals
Rest 3 minutes
TC: 20 minutes
Score: Total Calories
Extra Accessory
Post chain (Checkmark)
Seated Hamstring curls
3 x 15/leg
A. General
60 sec Bike or Row @ easy
60 sec Banded chest rows
30 sec Bike or Row @ moderate
30 sec Bent over rows
15 sec Bike or Row @ hard
15 sec Bar hang (hanging from the pull-up bar)
B. Mobility
PNF banded lat stretch
5 x/side 5sec contract + 5sec relax
https://youtu.be/ta8ahNHeLnY