24/20 CAL MACHINE OF CHOICE
•150 SINGLE UNDERS
24/20 CAL MACHINE OF CHOICE
•20 YARD TOY SOLGIER
•20 YARD WALKING QUAD STRETCH
•20 YARD BROAD JUMP
•20 YARD HIGH SKIPS
24/20 CAL MACHINE OF CHOICE
•3 INCH WORMS
1/18/2023 - CrossFit - Metcon
•200 M RUN
•1250/1175 M ROW
•400 M RUN
•1000/900 M ROW
•550 M RUN
•750/675 M ROW
•800 M RUN
1/18/2023 - RSCF Comp - Metcon
EVERY 2 MIN X 10
•16 CAL ASSAULT BIKE+8 BURPEE DEADLIFTS (50#X 2 DB)
---REST 5 MIN---
EVERY 3 MIN X 6
•500 M SKI+8 DEVILS PRESS (50# X 2)
---REST 5 MIN---
EVERY 4 MIN X 4
•50 CAL ROW+15 DB BENCH PRESS (70# X 2)
**SPEND 15 MIN ON BIKE ERG COOLING DOWN**
SESSION #2
*SUPERSET ALL PUSH PULL COUPLETS
*BUILD ACROSS IN WEIGHT
•INCLINE BENCH PRESS 4X10
•STRICT WEIGHTED PULL-UPS 4X6
•SEATED/SUPPORTED DB SHOULDER PRESS 4X12
•SINGLE ARM DB BENT OVER ROW 4 X 15 PER ARM
•STRICT WEIGHTED DIPS ON MATADOR 4X10
•SEATED WIDE GRIP CABLE PULL DOWNS 4X15
•STANDING ALT SB CURLS 4X16 *8 PER SIDE
•OH ROPE TRICEP EXTENSIONS 4X15
~20 MIN CORE WORK
*I SEE THE CORE WORK YOU DO AND IT'S VERY GOOD AND COMPREHENSIVE SO KEEP THAT
20 MIN ZONE 2 ON BIKE ERG
**ZONE 2 IS GENERALLY BORING BUT IT'S VERY IMPORTANT. IT HELPS BUILD CAPILLARY NETWORKS DEEPER WITHIN THE MUSCLE WHICH LEADS TO BETTER OXYGEN TRANSPORT DURING HYPERVENTILATION AS WELL AS BUILD MITOCHONDRIA WITH THE CELLS.
Comments
Kyle Daroca 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 35:00
Pablo Moreno Garcia 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 34:38
Lainey Eddlemon 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 34:30
Javier Ramirez 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 32:16
Charde Carter 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 30:38
Julie Olson 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 32:15
Justin Kozak 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 28:10
Scott Johnson 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 34:48
Rachael Pribulsky 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 34:20
Emma Danos 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 34:19
Brant Faircloth 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 32:46
Chris Davros 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 32:30
Eunhan Cho 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 31:20
Austin Henrikson 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 30:18
Conrad Brethold 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 28:29
Kyle Orear 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 33:46
Cal Madere 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 35:00
Bryan Lambert 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 35:00
Christopher Carroll 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 35:00
Zachary DeRouen 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 29:08
Kerri Lee 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 29:28
Sean Pfifer 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 27:20
Eric Schroeder 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 32:32
Madison Kotara 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 34:47
Ashlyn Barclay 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 33:10
Todd Sumrall 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 29:14
Drew Lyons 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 32:03
Charley Chehardy 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 30:17
Robby Crochet 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 28:00
Robby Crochet 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 28:00
Mary Green 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 35:00
Notes: Bike Erg
Mimi Tompkins 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 33:50
Notes: bike erg for row
Patrick Earley 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 33:40
Davis Heebe 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 32:13
Madalyn Mahfouz 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 30:37
Ben Haines 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 28:17
Audra Jones 2 weeks, 6 days ago / Reply
1/18/2023 - CrossFit - Metcon: 34:45
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Mitchell Worley 2 weeks, 5 days ago / Reply
1/18/2023 - CrossFit - Metcon: 35:00