CrossFit Workout 3.28.24
LiftChest supported row3×10–pause at the chest for 1 second every rep–try and add 5-10 lbs from last week superset with20-30 accumulated pushups with a 1
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
LiftChest supported row3×10–pause at the chest for 1 second every rep–try and add 5-10 lbs from last week superset with20-30 accumulated pushups with a 1
Workout4 RFT, rest 2:00 in b/t500m/450m row15 back squats 115/75–:20 ring support hold Quarterfinals: front squats, 155 bar comes from the ground today staging: rowers
LiftSumo DL3×10–try and add 10-20 lbs to last week 10×1 weighted strict pullup–all at 80% of the heaviest weight you got to last weekIf you
LiftStrict press3×10 -goal percentage 60-65% of 1rm, try to add 5lbs to last week superset with 3×10 lat prayers–1031 tempo (1 second down, no pause,
WorkoutFor time with a partner20 rounds–you go I go, full rounds (10 each)5 toes to bar7 wallballs 20/14–everyone goes to 10150 run staging:boxes spread throughout,
Lift3×3 landmine rotational snatches/sde Then Box squat2×15–smooth down, fast up tempo. 3 sets10 dumbbell bench @3101 tempo15 box hamstring curls at 2020 tempo staging:landmines near
Chest supported row2×15–pause at the chest for 1 second every rep superset with20-30 accumulated pushups with a 1 sec pause at the top and bottom
Workout20:00 AMRAP2 Rounds20/15 cal bike10 walking lunges, farmer’s grip, total reps, 2×50/3550 DU Once those are completed, move onto2 rounds20/15 cal bike10 walking lunges, front
LiftSumo DL2×15 10×1 weighted strict pullup also accumulate 3 sets8 rear foot elevated split squats/side:30 L-sit (accumulated, hanging) staging:set up benches for RFESS near the
LiftStrict press2×15–goal percentage 55-60% of 1rm, basically pumpy but not at failure superset with 2×15 lat prayers–1031 tempo (1 second down, no pause, 3 seconds
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.