28. Oktober 2024
Okt.
28
CrossFit – Mon, Oct 28
Suggested Warm-Up
Warm-Up
2-3 ROUNDS
200m Run
10/10 Split Squats
5 Muscle Clean
10 Elbow Punches
10 BB Strict Press
Strength – All
Push Press (1×5 @ RPE 7
1×3 @ RPE 8
1×1+ @ RPE 9
Push Press*)
Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
400m Run
10 Shoulder to Overhead (135/95)
40 Walking Lunges
(Score is Rounds + Reps)
KG BB: (60/42.5)
Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
400m Run
10 Shoulder to Overhead (95/65)
40 Walking Lunges
(Score is Rounds + Reps)
KG BB: (42.5/30)
Optional Cool Down – All
FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)
*Loading should be heavier from last week.
(Score is Weight)
Week 4 of 6
Strength | 5-3-1 Cycle