•20 YARD FLOOR SWEEPERS
•20 YARD TOE WALK
•20 YARD HEEL WALK
•20 YARD BUNNY HOP
•20 YARD HIGH KNEE
•20 YARD BUTT KICKS
•12 BOX JUMP (STEP DOWN EACH REP)
•30/24 CAL ROW
2/1/2023 - CrossFit - Metcon
•550 M RUN
•500/450 M ROW
•15 BOX JUMPS OVERS (24/20)
•10 DEVIL'S PRESS (35/20)
*MEASURE IS THE SUM OF FASTEST AND SLOWEST INTERVALS
2/1/2023 - RSCF Comp - Metcon
EVERY 10 MIN X 5
1) 4 LAPS AROUND BLOCK (APPROX 2200 METERS)
2) 3 ROUNDS (300 M ROW+8 RING MU+4 SHOULDER TO OH (185))
3) 5000 M BIKE ERG
4) 3 ROUNDS (75 DOUBLE UNDERS+50 FT FRONT RACK WALKING LUNGE (135)+5 SANDBAG TO SHOULDER (150))
5)2500 M SKI
**SPEND 15 MIN ON BIKE ERG COOLING DOWN**
SESSION #2
*SUPERSET ALL PUSH PULL COUPLETS
*BUILD ACROSS IN WEIGHT
•INCLINE BENCH PRESS 4X12
•STRICT WEIGHTED PULL-UPS 4X6
•SEATED DB SHOULDER PRESS 4X8
•SINGLE ARM DB ROW 4X12 (PER SIDE)
•STRICT WEIGHTED DIPS ON MATADOR 4X10
•SEATED WIDE GRIP PULL-DOWNS 4X12
•STANDING ALT DB HAMMER CURLS 4X10 (PER ARM)
•SUPINE SKULL CRUSHERS 4X12 (USE LITTLE CURL BAR FOR THESE)
~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
Charde Carter 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 14:11
Zane Whittington 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 17:00
Cody Veteo 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 16:10
Sergi Lendinez 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 12:39
Chase Justilien 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 14:55
Julie Schneider 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 15:22
Notes: 7:37 Rd 3/7:48 Rd 4
Mary Green 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 40:00
Colin Finnegan 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 12:46
Brant Faircloth 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 14:36
Kerri Lee 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 14:10
Emma Danos 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 7:14
Justin Cifreo 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 14:44
Austin Chipps 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 12:27
Brady Moran 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 14:26
Izzy Gremillion 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 16:18
maria freeman 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 15:40
Karla Campesi 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 17:02
Tyler turner 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 14:05
Connor Henry 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 12:50
Don Cazayoux 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 16:32
Charley Chehardy 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 12:17
Charley Chehardy 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 12:17
Beena Pfifer 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 16:19
Madison Kotara 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 15:06
Cat Jacquet 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 17:40
Kaiti Hoover 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 11:55
Sean Pfifer 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 12:15
Kenny Landeche 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 15:50
Robby Crochet 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 11:40
Clayton Coon 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 13:09
Jett Bourgeois 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 13:40
Artie Fillastre 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 16:53
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Conrad Brethold 1 month, 3 weeks ago / Reply
2/1/2023 - CrossFit - Metcon: 12:17