All posts tagged crossfit

August 15 Monday :

A1. Gobelet Squat with 12kg KB (or 25lbs DB) (perfect form) tempo : 2-2-1-1 , 12 reps, 4 sets, rest 1:30 min
A2. Pushups Hand release (games style) 15 reps X 4 sets rest 1:30 min
B1. DB Romanian Deadlift X8 stop below knees nice and controlled (1rst set @ 50%, 60%-70%-80% (respect tempo, two last only should be challenging) Tempo 2-0-1-0 (keep hips high for Romanian but knees bent a bit) (straight back) 4 sets, rest 1:30min
B2. HS hold (get as upstraight as possible for 30 sec) 4 sets, rest 1:30min
C. Hamstring Stretching 90 sec / side X3 alternate no rest b/t

August 16 Teusday :

A. 12lbs DB external rotator cuff 3 X 8 reps/side tempo 3-0-1-0 , rest 1:30
B. Hamstring Stretching 90 sec / side X3 alternate no rest b/t

August 17 Wednesday :

A1. Gobelet Squat with 16kg KB (or 35lbs DB) (perfect form) tempo : 2-2-1-1 , 8 reps, 3 sets, rest 2 min
A2. Pushups Hand release (games style) 18 reps X 3 sets rest 2 min
B1. DB Romanian Deadlift X5reps (1rst set @ 70%, 80%-80% Tempo 3-0-1-1 (keep hips high for Romanian but knees bent a bit) (straight back) 3 sets, rest 2min
B2. HS hold (get as up straight as possible for 40 sec) 3 sets, rest 2min
C. Hamstring Stretching 90 sec / side X3 alternate no rest b/t

August 18 Thursday :

A. 10lbs DB trap 3 raise 3 X 8 reps/side tempo 3-0-1-0 , rest 1:30
B. Hamstring Stretching 90 sec / side X3 alternate no rest b/t

August 19 Friday :

A. 5 sets steady pace :Not at 100% (keep a peace you’ll maintain for the entire time no up no down bit of mind strength in last set only) of :
- 5 X 1/4 hsp (make sure you can bent your arms with control before start or do 20 sec
- 5 Burpees 2 pushups evry reps nice and controlled body straight.
-10 air squat
B. Hamstring Stretching 90 sec / side X3 alternate no rest b/t

August 20 Saturday :

A. 12lbs DB Powell raise 3 X 8 reps/side tempo 3-0-1-0 , rest 1:30
B. Hamstring Stretching 90 sec / side X3 alternate no rest b/t

August 21 Sunday :

Off