Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Strict Press 3-3-3-3-3 at 90% 1RM (last weeks loading) (Leave every 2,5 min)
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Score = Load
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then…
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2) Tabata the following:
a) Thruster (40kg/25kg)
Rest/Transition 1 min
b) SDHP – with BB (40kg/25kg)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1 Bar Muscle-up drills (specific strength & technique work):
a) Hips to bar drill (straight arm pull) 5 x 3 reps
b) Feet on wall muscle-up drill 3 x 3 reps
* Scaling – deload using bands!
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Score = For Quality (Note Successfull reps on b.)
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then…
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2)Complete the following “Sprint Chipper” for time:
21 Strict Deficit HSPU’s (15 cm/9,7 cm)
15 […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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WOD
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If you did not test yoru 1RM Back Squatthen do today:
1a) Back Squat – Take 15 min to find a new 1RM.
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Score = Load.
Warm-up:
90-100% 1 RM: 5 @ 40-50%; 3 @ 60%; 1 […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Back Squat – Take 15 min to find a new 1RM.
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Score = Load.
Warm-up:
90-100% 1 RM: 5 @ 40-50%; 3 @ 60%; 1 @ 75%; 1 @ 85%
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then…
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2) Complete […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) AMRAP the following for 10 min:
40 Alternating Pistol Squat
10 Bar Muscle-up’s
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Score = Total Reps
Scaling pistols = Assisted/partial pistol squats/lunges
Scaling Bar m-up’s = Assisted Pull-up’s/Ring Rows & Assisted Dips/Parallette Dips
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then…
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Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) For those who missed yesterday’s WOD…Complete the Reebok CrossFit Games Workout, Heavy “DT” (http://games.crossfit.com/workouts/games):
12 Deadlifts (93 kg / 65,7 kg OR Scale to normal DT 70 kg OR to 65% of your 1RM Split Jerk)
9 Hang Power Cleans (93 kg […]
