Getting Stronger

By Sean 0
March 08 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400m run

3 Giant Sets:

8 Banded Stiff-Legged Deadlifts w/barbell

8 banded squats

16 Psoas March Steps (8 Each Leg)

8 Sit-ups

Strength

Front Squat (1×12)

Front Squat

On the 1:30 x 7 Sets

On the 0: 3 Reps

On the 1:30: 1 Rep

On the 3: 3 Reps

On the 4:30: 1 Rep

On the 6: 3 Reps

On the 7:30: 1 Rep

On the 9: 12 Reps

Building upon last week with an identical rep scheme. Aim to increase our percentages slightly.

Metcon

Metcon (Time)

3 RFT:

100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′) 50/35

30 Weighted overhead Abmat Sit-ups 20/14

10 Deadlifts (25% of 1RM Deadlift)

scale

DB you can do for 50′ unbroken

WB you can go 30 unbroken

Metcon (Time)

3 RFT:

100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′) 50/35

30 Weighted overhead Abmat Sit-ups 20/14

10 Deadlifts (25% of 1RM Deadlift)

scale

DB you can do for 50′ unbroken

WB you can go 30 unbroken

Bitch Work

Metcon (No Measure)

3 Supersets:

10 Supinated Grip Ring Rows

20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

3 Supersets:

10 Barbell Bent Over Rows

:30 Second Prisoner Superman Hold

Rest 1:30 Between Sets

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