crossfit

CompeteVertical Push + Vertical Pull + Cardio 5 Tempo Push Press(3 sec eccentric) + 3 Push Press +1 Jerk3-8 Muscle-ups or 6-15 Chest to barsCardioRest 2 min x 4 Perform Vertical Push + Vertical Pull + Cardio 5 Tempo Push Press(3 sec eccentric) + 3 Push Press6-15 Pull-upsCardioRest 2 min x 4 Fitness Vertical Push […]

Compete/Perform Front Squat Work up to a heavy triple Fitness Front Squat or Goblet Squat 4 Sets of 8 Use a challenging weight + Compete/Perform Power Hinge + Single Leg Squat + Horizontal pull 3 Sets Power Clean Cluster x 1.1.1.1@80%or above, rest 6 sec between Rear Foot Elevated Bulgarian Squat x 10-12 each leg

Sustain 4 Rounds Run 400 Meters Mixed carry 50 meters each side, KB suitcase carry + DB overhead carry Row 500 Meters 1 min accumulated N-Sit hold 1 Min Wall sit Sub for run>br> Bike .7/.6

Hinge + Vertical Push Every 4 min x 4 A1. Stagger Stance Romanian Deadlift x 8 each side A2. Choose one: 1. HSPU x 5-15 reps 2. Cluster HSPU x 1.1.1.1 or 2.2.2.2, rest :10-:15 sec between each 3. Box HSPU x 5 at toughest inversion 4. Dumbbell Tempo push press x 8, 3 sec

Compete Squat + Vertical Pull Every 3 min x 5 A1. 1 Pause Squat Clean, Below the knee + 1 Pause Squats Clean, above the knee + 2 Front Squats A2. 6-8 Tempo Chin-ups, 2 sec pause at top, 3 sec down on each rep *Weight for clean complex should start at about 10-15% less