DUP Week 6, Day 4

By Sean 0
May 15 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2min DU practice

10 wall balls

10 burpees

10 star jumps

*Practice the barbell movements

Metcon

Metcon (3 Rounds for reps)

“Sleep Walk”

“Sleep Walk” Part #1

In a 7:00 Window: 45/30 Calorie row or bike

Time Remaining – Max Overhead Squats (135/95)

… Rest 3:00

“Sleep Walk” Part #2

In a 6:00 Window: 35/25 Calorie row or bike

Time Remaining – Max Hang Squat Cleans (155/105)

… Rest 3:00

“Sleep Walk” Part #3

In a 5:00 Window: 25/20 Calorie row or bike

Time Remaining – Max Thrusters (185/125)

Three scores – total reps from each part

Scale

Reduce the weight to your 65% max of each movement

Bitch Work

fly: Dumbell Flyes (3×8)

1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.

2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. 3. Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out. This will be your starting position.

4. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.

5. Return your arms back to the starting position as you squeeze your chest muscles and breathe out.

r: Dumbell Flyes (3×8)

1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.

2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. 3. Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out. This will be your starting position.

4. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.

5. Return your arms back to the starting position as you squeeze your chest muscles and breathe out.

Pendlay Row (3×8)

Related posts

February 23 2020

LYNNE

author: Sean

October 14 2019

Open Prep Week 7, Day 2

author: Sean

August 20 2019

Getting Gymnasty!

author: Sean

June 10 2017

We Are Orlando

author: seriou38_wp

January 18 2017

C3

author: seriou38_wp

June 04 2020

Dead Legs and Dumbells

author: Sean
close
Facebook IconYouTube IconTwitter IconVisit Instagram