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Tuesday 072120

CrossFit

[WARM-UP]
:30 Hands Only Inchworms (In Place)
:30 Sampson Lunges
:30 Straight Leg Sit-Ups

:30 Feet Only Inchworms (In Place)
:30 2 Shoulder Taps (Right/Left) to 1 Push-Up
:30 Hollow Hold

:30 Contralateral Inchworms
(DEMO: https://youtu.be/pJDL-XyOKXQ )
:30 Plank Up-Downs
:30 Superman Hold

[WEIGHT WARM-UP]
5 Good Mornings
5 Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Rack Reverse Lunges
5 Push Press
* Do reps /SIDE or Goblet style if you have (1) free weight.

[PRACTICE]
1 Round:
5 Deadlifts
5 Toes to Bar
5 Push Press
200m Run

Metcon (Time)

"7 WONDERS"

3 Rounds:
7 Deadlifts
7 Toes to Bar
7 Push Presses

400m Run

3 Rounds:
7 Deadlifts
7 Toes to Bar
7 Push Presses

400m Run

3 Rounds:
7 Deadlifts
7 Toes to Bar
7 Push Presses

[SCALING]

DEADLIFTS: 1- (reps /SIDE) or 2-Arm DB/KB Deadlifts, DB/KB Good Mornings, Barbell (115/85)

T2B: Hanging Knee Tucks, Sit-Ups, V-Ups, Tuck Ups, Candlestick (holding a weight behind head).

(DEMO: https://youtu.be/d5yQMplTevU )

PUSH PRESS: 1- (reps /SIDE) or 2-Arm DB/KB Push Press, Barbell (115/85)

RUN: 200m Run, 2 Min. Jog in home, 20-40 x 10m Shuttle Runs, 400m Row, 1,000m Bike.

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Tuesday, July 21, 2020

Male Clients