Main - CrossFit Performance Warm-up (No Measure) Row 2 minutes 5 minutes of.. 10 Ground TTB to Straddle situp 20 RKB Swings Row 30 secs @ 22 s/m Row 30 secs @ 24 s/m Row 30 secs @ 26 s/m Push-up protocol Round 1 then alternate Push-up rounds with deadlifts and rowing. After each set rest approximately 2-3 minutes (do deadlifts and rowing) to allow recovery. The sequence will be: Regular Push-up ( Hands Shoulder distance ) Wide Push-up ( one hand distance away) Regular Push-up Staggered Push-ups ( 1 hand distance in front, opposite behind and hand turned around) Regular Push-up Staggered Push-up ( 1 hand distance in front, opposite behind and hand turned around) Regular Push-up Diamond Push-up ( index Finger & Thumb touching) Regular Push-up Elbow Dips ( In stretched out inch Worm Position) Regular Push-ups Weightlifting Deadlift (3 x 20 reps @ %) Deadlift (1 second up, 1.5-2 secs down) - 20 reps @ 30% or 60/40kg - 20 reps @ 40% or 80/55kg - 20 reps @ 47.5% or 102.5/70kg Load = whichever is less. - 2 mins easy build to moderate row - 1 min slightly harder than 2km row pace Recover for 3-5 minutes then 2km TT. Metcon 2k Row (Time) Max Effort 2k Row * The best times are generally achieved by negative splitting the work. For example if my goal is sub 7 minutes (avg. 1.44.9/500m) I could aim to do: 1.46/ 500m 1.45/ 500m 1.44/ 500m 1.43/ 500m5 and finish 2 seconds under my goal. If you over estimate your ability/grit this will be impossible to do and the time will suffer somewhat. If you under estimate you wont get as an effective dose of fitness.
Posted on: Mon, 15 Sep 2014 13:15:52 +0000
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