CrossFit – Tue, Apr 4
Warm-Up
Warm-Up
400m Group Run
Into…
AMRAP x 5 MINUTES
5 Scap Pull-Ups
5 Banded Pull Aparts
5 Banded Strict Press
10 Hollow Rocks
Strength – All
Shoulder Press (3×6 @ 21X1*)
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
4 SETS*
AMRAP x 4 MINUTES
100m Run
12 Toes to Bar
8 Handstand Push-Ups
-Rest 1:00 b/t Sets-
*Reset at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
4 SETS*
AMRAP x 4 MINUTES
100m Run
10 Toes to Something**
6 Pike Push-Ups
-Rest 1:00 b/t Sets-
*Reset at the beginning of each AMRAP.
**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.
(Score is Lowest Rounds + Reps)
Optional Finisher
Metcon
EMOM x 9 MINUTES
MIN 1 – 10/10 Single Arm Banded Lat Pushdowns
MIN 2 – 10 Seated Pike Leg Lifts
MIN 3 – 20 Banded Upright Rows
(No Measure)
Tempo Strict Press (21X1)
*Keep weight Moderate-Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 2 of 4 Tempo