Tuesday am’s at #crosssFitFree
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Strength Phase:
A. Bench Press (cg) – 8RM + 1×8@90%
B. Standing Single arm DB Arnold Press 6-8 reps x 5 sets heavy
C. Front SqT – 3RM at 34X1 + 2×3@90% with pausing
D. Single Leg Suit case Deadlift; light and focused 10-12 reps each leg x 3 sets each side
E. Weighted Semi Sup Pullups 5-5-5-3-3-3-2-2 heavy all
F. Plate OH extensions – 5 sets of 10-12 reps – same weight as last week
G. Crossovery Symmetry / Scap Work – Recovery
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2019 Regionals:
Weightlifting:
A. Bench Press (cg) – 8RM + 1×8@90%
B. Standing Single arm DB Arnold Press 6-8 reps x 5 sets heavy
C. 50 DB Step overs AFAP 70/50’s each hand – 24/20
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Gymnastics:
7 x 5 Belly to Wall Strict HSPU AFAP;
*must be sets of 5 unbroken.
**modify for you if these numbers aren’t there.
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Conditioning:
A. Emom x 30
Minute 1: 30’ hs walk + 10 c2b
Minute 2. 30’ KB front rack walking lunge 70/53’s * each hand
Minute 3: 10 Ghd sit-ups
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Running:
Session 2: Choie Grass/Beach/Trails/Road
– 25-35min easy completed as 30sec easy – 30sec surge. Do this until the final 5min which is easy(Masters 20-30min)
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Becomplete:
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Performance:
A. Bench Press (cg) – 8RM + 1×8@90%
B. Gymnastics:
7 x 5 Belly to Wall Strict HSPU AFAP;
*must be sets of 5 unbroken.
**modify for you if these numbers aren’t there.
C. Emom x 30
Minute 1: 30’ hs walk + 10 c2b
Minute 2. 30’ KB front rack walking lunge 70/53’s * each hand
Minute 3: 10 Ghd sit-ups
D. Recovery work