Every 2:30 x 4 (week 4 of 4) 5/5 Back Rack Rack Bulgarian Split Squats + 12 Alt DB curls (6/6) 10 single DB OH Tricep Ext 10-15 V-ups * The goal is to go heavier than you did last week, while still maintaining perfect form. Choose a challenging weight for the curls and tricep…
7min 10r/10L DB push press 10/8 cal row :30 dead hang Then.. Bench Press Warm-ups :3sets Then… Every 1:15 x 6 5 Bench press between 60-70% Bench Press We will start a bench block next week. These should feel light and easy today, get used to the movement but don’t push the weight. It’s ok…
10min 10 DB goblet squats 50/35 with heels on plate. 1:00 plank 10/8 bike cal Fast!!!! Then.. Back Squats Every 2:00 x 5 sets: (week 3 of 3) Set 1: 5 @ 75-77% Set 2: 3 @ 77-82% Set 3: 3 @ 82-85% Set 4: 2 @ 87-92% Set 5: 1 @ 90-95% Do not…
35min. to finish… 10 Cal Assault Bike 200m Run 10 Cal Assault Bike 40 DB Bench Press 50/35 200m Run 10 Cal Assault Bike 60 Cal Row 40 DB Bench Press 200m Run 10 Cal Assault Bike 80 Sit-Ups or Seated Knee Tucks 60 Cal Row 40 DB Bench Press 200m Run 10 Cal Assault…
3 Rounds: 10 Band Pull Aparts 10/10 Calf Raises :20 Sec Row 20 Mini band lat walk 20 mini band glute bridges Then… 24.2 As many rounds and reps as possible in 20 minutes of: 300-meter row* 10 deadlifts 50 double-unders F: 125lb M: 185lb *Each row counts as 30 reps (10m = 1 rep)
After dominating 24.1, let’s keep the energy going and get ready to take on the next challenge: 24.2! Just like last week, CrossFit will release the workout Thursday afternoon. 1:00 Bike 10 Bw good Mornings 10 Bird Dogs 10 Walking lunges 5 Burpees Then… 9 Min to complete: 3 Sets 4-8 Strict Pull Ups 8…
6min 6 Alt Curtsy Lunges 4 Burpees 6/5 Cal bike 4 pushups 2 scap Pull Ups Then… Every 2:30 x 4 (week 3 of 4) 5/5 Back Rack Rack Bulgarian Split Squats 10-12 Seated Single arm DB tricep extensions. 8-10 Push-ups * Choose a moderate weight for the split squat so that you can maintain…
2 Rounds: 5x Standing I-Y-T with light change plates 10 Banded Good Mornings 10/10 Single leg Calf Raises 5 Air Squats 20 double or single unders Then Snatch warm up prep EMOM x 5 (week 1 of 4 tng snatches) 5 Tng Power Snatch *you choose the weight but this is something you should be…
6:00 12/9 cal Row 12/9 cal bike Then.. 2 Rounds: 10/10 Monster band kickbacks 4/4 Reverse Lunges w Empty BB 3 Pause Back Squats 3 Burpee Broad Jumps Then.. Every 2:00 x 5 sets: (week 2 of 3) 3 Back Squats Set 1: 75-77% Set 2: 77-82% Set 3: 82-85% Set 4: 2 reps 87-92%…
