14-02-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 x Arm Rotations

10 x Arm Swings

10 x HRPUs

30 sec Bar Hang

20 x Banded Pull Aparts

15 x Pass Throughs

Weightlifting

Bench Press (Max reps @ 82.5% of 1rm – min 3 reps)

Warm up sets

5 x 35%

5 x 45%

3 x 55%

3 x 65%

3 x 72.5%

20 mins to warm up and hit your Max reps @ 82.5% – work with a partner to ensure safety when going for max reps!

Focus on 3 main points:

1. Eyes in line with Bar.

2. Keep 3 points of contact – Feet – Glutes – Shoulders.

3. Maintain tension.

Metcon

Metcon (Time)

2 Rounds of:

50 x MB Sit Ups 9/6kg

25 x DB Box Step Ups 22.5/15kg – 24/20″

50 x MB Russian Twists

25 x DB Box Step Ups

Metcon (No Measure)

100 x Banded Tricep Pull Downs

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