04-22-2024
Activation:
Banded 7's
Hip Band - 10 Reps of Each
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
5 Inchworms + Push Up
5 Tempo Ring Rows
10 Alt. Spiderman Lunge
10 Cossack Squats
5 Empty Barbell Tempo Squats
34:00-58:00
3 Sets:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes b/t sets-
*Score is cumulative time without rest.
TARGET SCORE
Target Time Each Set: sub 4 minutes
Time Cap Each Set: 6 minutes
STIMULUS and GOALS
How to Pace: STEADY! This is a good amount of volume sneakily so know that and approach the workout in a way that matches your ability.
How it should Feel: MUSCULAR ENDURANCE! This is a good old fashion CrossFit workout, so you know it will hurt a bit.
The SCALING aim is to have consistent times across all sets.
3 Sets:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats
-rest 3 minutes b/t sets-
4 Rounds
10 Barbell Deadlift @ moderate weight – maintain quality RPE 7
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7
12 Double DB Skull Crushers @ moderate weight – maintain quality RPE 7
18:00-26:00
*Do a set every 2 minutes
6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
*Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
**Build off feel. Keep a little in the tank.