CrossFit Tuesday WOD Nutrition Tip: Are Grains Killing You? Find out in this article: crossfitimpulse/why-grains-are-killing-you/ *Please excuse the off colour remarks and crued language used, I didnt write the article however the content is informative. Warm-up (10 min) 2 rounds 11 Wall Squats (youtu.be/2pye8XXTf7c) 9 TRX W Rows 7 Dips 5 Strict Pull-ups Strength (15 min) A. Pull-ups B. Dips (if using bands, work up to a 3 RM then repeat for 1-2 more sets at a lower difficulty) 2 sets x 3 reps @ 85% of 1 RM 1 set x 3+ reps @ 80% of 1 RM (AMRAP, min of 3 reps) Warm-up to your first set of 85%, dont just start there. Rest as needed between sets Alternate between A and B. Conditioning 20 min AMRAP: 5 Burpees 2 Legless Rope Climbs (see scaling variations below) 30 Doubles (60 Singles) Rope Climb Variations Level 1: Bending knees and hips (youtu.be/eFVOKGCZHp8?t=1m42s watch at 1:42) Level 2: Bending just the hips or just the knees (youtu.be/eFVOKGCZHp8?t=1m54s watch at 1:54) Level 3: Rigid body (youtu.be/eFVOKGCZHp8?t=2m14s watch at 2:14) Rx: Legless or L-climb (youtu.be/eFVOKGCZHp8?t=1m2s watch at 1:02) Cool Down 2 min each KB Calf Stair Stretch (as heavy as you can) (youtu.be/G45Naq2nj2I?t=6m15s start watching at 6:15) Band Overhead Distraction (each) Roasted Chicken
Posted on: Mon, 17 Nov 2014 19:00:01 +0000
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