CrossFit – Tue, Jun 13
Tuesday WARM up
Hip Halo Warm up
-into-
3 sets:
10 Alternating V-Ups
5 Tempo Air Squats
3 Tempo Front Squats
5 Scap Pull-ups
10 Dumbbell Up right Row (each)
-into-
3 sets:
10 Alternating V-Ups
5 Tempo Air Squats
3 Tempo Front Squats
5 Scap Pull-ups
10 Dumbbell Up right Row (each)
Front Squat (Front Squat:
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *)
Pull-ups (Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
* Rest as needed between sets *)
Tuesday Metcon (Time)
2 Sets
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Assault Bike (18-12-6 Echo)
-Rest 5mins between sets
(KG conv: 24/16 KB, 22.5/15 DB)
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Assault Bike (18-12-6 Echo)
-Rest 5mins between sets
(KG conv: 24/16 KB, 22.5/15 DB)
Tuesday Optional Extra
Grab a partner!
Team of 3
10 rounds
12/9 cal row
25 meter sled push (1/0)
25 meter ropes sled pull
Rest 2:1