A. Four sets of: Tempo Back Squat x 5-6 reps @ 42X1 Rest 3 minutes Please note the tempo prescription – this is a slow, 4-second descent followed by a 2-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath […]
OPEN 20.4
In teams of three, complete as many rounds and reps as possible in 12 minutes of: 12/9 Calories of Rowing/Bike/Erg 18 Kettlebell Swings (24/16 kg) immediately followed by… Overhead Plate Hold (20/10 Kg) – while next teammate completes the row and dumbbell snatches Rest 8 minutes, and when the running clock reaches 20:00… In teams […]
A. Every 90 seconds, for 15 minutes (10 sets): Bench Press x 3 reps @ 65-70% of 1-RM Bench Press The goal is to move the barbell as quickly as possible from your chest to full elbow extension. Next week you’ll work to a 1-RM, so visualize a max load every rep this week as […]
A. Three sets of: Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 45 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 60 seconds The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see […]
A. Every 2 minutes, for 16 minutes (8 sets): Snatch from 2″ Below the Knee x 1 rep (pause for 2-3 seconds at 2″ below the knee, then snatch) Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+ B. Every 4 minutes, for 20 minutes (5 sets) […]
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 20/15 Calories of Assault Bike – 25/18 Cal ROW/ERG – 25 Burpees – 120 Double Unders 15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips 30 Russian Kettlebell swings 20/15 Calories of […]
CrossFit Open 20.3 (ReDo 18.4) For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk ♀ deadlift 70Kg then 93Kg ♂ […]
A. Four sets of: 3-Position Snatch @ 70-75% of 1-RM Snatch (high hang, mid-thigh, 2″ below the knee) Rest as needed Loading is not the primary goal – feeling positions should be your priority. B. Two sets for times of: 120 Double Unders or Single Unders 30 Wall Ball Shots (9/6 Kg) 20 Toes-to-Bar 10 […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Bench Press x 1 rep @ 20X0 Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+ B. “JT” Complete rounds of 21, 15 and 9 reps for time of: Handstand Push-Ups Ring Dips Push-Ups Motivation. Non puoi vincere […]
