STRENGTH FOR DAYS

By Sean 0
October 08 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Warm-up

Run 4x50m; down forward, back reverse

Then, 2 rounds of

25m Walking lunge, forward

25m Walking lunge, backward

15x Push-ups

15x PVC shoulder dislocate

Weightlifting

Deadlift (8×2)

Banded Deadlift – 65% of 1RM + band; 2 reps every min for 8min

Strength

Bench Press (3×10)

Rest 30sec between sets

Filly Press (3×8)

https://www.youtube.com/watch?v=tvJzHuGA800
Rest 30sec between sets

Skill

L-Sit (Hanging 1minute)

Accumulate 1min, bring that time to 30 sec if struggling

Bitch Work

Metcon (Time)

30x Axle thrusters (bw or higher)

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