29-11-2019

Clyde Coast Crossfit – CrossFit Lite

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 @ 77.5kg – Min 1 rep)

Warm up sets

5 x 35%

5 x 40%

3 x 50%

5 x 60%

3 x 70%

20 mins to warm up and hit your Max reps @ 77.5% – 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 (AMRAP – Rounds and Reps)

12 Min AMRAP

3 x Strict Pull Ups

6 x Press Ups

9 x Air Squats

Metcon (AMRAP – Rounds and Reps)

Rx+

12 Min AMRAP

3 x Strict Pull Ups

6 x Press Ups

9 x Air Squats
Wear a weighted vest.

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