Gymnastic Strength
Full Body Day
Week 3 of 4
Warm up
2 Rounds:
5 Worm walk
10 Push up
10 banded lat pull down
20 sec Mountain climber
Supersets 1
2 sets:
Max reps of KB Upright row
Max reps of Behind the neck strict press
Max reps of Incline DB Press
Supersets 2
2 sets:
Max reps of DB Arnold press
Max reps of Incline DB Reverse flys
Max reps of DB overhead tricep extension
Supersets 2
2 sets:
Max reps of double DB curls
right into
Max reps of alt DB curls
FINISHER
AMRAP 8 mins (1:00 Work/ 1:00 Rest) 2 rounds
Alt. between
-Bulgarian split squats (may add weight by holding DB/*Switch Legs every 5 Reps
-No lock out Air Squat
METCON
Warm up
2 mins of row or bike or single under or run
In 15 mins
for every movement
8 reps at 50% RM
5 reps at 60% RM
3 Reps at 70% RM
2 reps at 80% RM
Home Tournament 23.2
Crossfit Total
in 20 mins
ESTABLISH 1 RM of BACK SQUAT, DEADLIFT, SEATED STRICT PRESS and BENCH PRESS
your score is calculated by sinclair coefficient incorporating the TOTAL weight you successfully lifted and your Bodyweight factor