Med Ball Warmup (No Results Tracked) With a Med Ball: 3 x 7 Squat Cleans 7 Med ball sit ups 7 Wall Balls 7 Overhead Walking Lunges ------------------------------ Jumping Lunges + Strict Upper body pulling (No Results Tracked) Try to improve over last week in either speed and efficiency and/or weight. 4 sets 20 Weighted stationary jumping Lunges 65/95 rest 90 seconds 6-8 Reps upper-body pulling rest 90 seconds Jumping lunges: Use a barbell in the back rack position, and maintain vertical torso. Goal weight for men and women is 95/65. Scale the weight if you cannot perform 20 reps unbroken. Can also scale these to stationary lunges. Full lunge each time, meaning kiss the knee to the floor on each rep. Upper body pulling: Depending on your ability choose between: Strict ring rows, strict pull-ups, strict chest to bar pull-ups, or strict weighted pull-ups. ------------------------------ Interval push-ups/sit-ups (Reps) 4 Rounds of intervals of the following: (20 seconds work + 10 seconds rest = 1 round) Push-ups St-ups Push-ups Sit-ups Lat45CrossFit.rxgymsoftware/index.asp?page=results&pageid=1&startdate=20140811
Posted on: Mon, 11 Aug 2014 06:30:00 +0000