A:Warm Up
00:00-04:00 Run 400m As soon as you return, hold the forward fold position until 4 minutes is up. 04:00-20:00 Row 500m or Bike 2 minutes 15-12-9 Situps Unweighted good mornings Row 250m or bike 1 minute 12-9-6 PVC Passes PVC Overhead squat Row 150m Sprint or 30s sprint on bike With remaining time, foam roll or mobilize any trouble areas. Then: Beginners: accumulate 20 PERFECT negative pushups. Every 5 reps, stop and practice double under for 30s Intermediate: accumulate 30 piked tri-pod pushups Every 6 Reps, stop and perform 25 double unders Advanced: Accumulate 25 Handstand pushups, every 5 reps, stop and perform 35 double unders. **The focus of this training is QUALITY. Concentrate on the movements, chase great position and, if it gets too hard, swallow your pride and rest until recovery.*** B: Metcon (Time) 21-18-15-12-9-6-3 Assault Bike Cals Strict Press @ 75/55 RX+ is AB and 75/55 Scale weight if needed. Rowers are also an alternative for those doing RX and scaled. C: Metcon (Time) 10-1 Hollow Rocks After every set, perform 5 supermans.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |