Main – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
2 rounds of 10 reps.
RDL (Snatch Grip RDL – 5 X 4-6 )
If your glutes weren’t sore last week, then keep the lordosis longer, drop low, but not beyond the point of lordosis and tension in the hamstrings.
Rest 60 Seconds.
Ring Rows X 6-8
Rest 60 Seconds and repeat
Barbell Inverted Pyramid (Time)
Dead-lift @BW X 1.5
Squat Clean @BW X .75
Jerk @BW X .75
Rest 5 Minutes then
of the same triplet.
You get two barbells. Do all 5 DL then all 5 Cleans then all 5 Jerks. Then all 4… etc.
L-Sit (Maximum time L Sit, 2 attempts)
All foam roll. Getting you used to the foam!