Strength
10 EMOM
2 Box Back Squat
*Use box or bench. Hips dont lie. The hip should not go below the knee, nor should it stay above the knee.
(1RM Back Squat %60 ile başla; arttırarak git! Hedef %110+)
2 Kişilik Takım Antrenmanı
18 AMRAP
Athlete A:
Barbell: 50/35 kg – S1; 40/25 kg – S2; 30/20 kg
“DT” – CrossFit Bench Mark
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Athlete B:
15/12 Cal Row&Skie (Subs: 18/15 Cal Bike&AirDyne) S1; 12/10 Cal – S2; 8 Cal
*Switch after complete full round.
Score; Total Rounds + (Reps+Cals)
Core Work
3 Sets
20-30 sec L-Sit Walk
Rest 20-30 sec
8-10 Strict Toes to Bar
(rest 1-2 min between sets)
GYMNASTICS CLASS
STRENGTH
Every 1.30 min x 4 Sets
20 Sec. Active Hang + 8 Barbell Row (RPE 6-7)
Teams of 2
6 x 4 AMRAP
A1-Max Single Paralette Push Ups (A2-Max Front Rack Hold)
A1-Max Pull Ups (A2-Max Dead Hang)
A1-Max Parallel Bar Dips (A2-Max Dip Hold)
A1-Max Handstand Push Ups (A2-Max KB Overhead Hold)
A1-Max Air Squats (A2-Max KB Goblet Wall Sit Hold)
A1-Max Hollow Rocks (A2-Max Chinese Plank)
Not: Partnerlerden biri bırakınca yer değiştir.