VERTICAL PUSH/PULL
8 PUSH PRESSES
10 PULL UPS ADD WEIGHT IF NEEDED
4 SETS
HORIZONTAL PUSH/PULL/AB
VARIATION #1
TRX
PUSH UP TO KNEES TO CHEST 25
RING ROW 25
LEG CURLS WITH TRX 25
VARIATION #2
SPIDER MAN PUSH UPS 20
RING ROWS 20
BAND RESISTENT SIT UPS 20
COMPLETE 3 ROUNDS
CONDITIONING FIND SOME STAIRS AND RUN SOME STARTS WITH YOUR HOSEPACKS AND VEST ON. OR RUN 50 FLIGHTS OF STAIRS. OR STAIRMASTER, BUT NOT RECOMMENDED.
ALSO IF ANYONE HAS A CONCRETE HAMMER DRILL WE NEED TO DRILL THE RACK DOWN.
"Experience is a hard teacher because she gives the test first and the lesson later."
Vernon Law
Delta crossfit did Monday's workout.
ReplyDeleteComplex up to 135
Litvinov front squats
Castillo 185,205,225
Leonard 275,295fail7, 275
The last run we did 200m run pushed the squatshard on round 2
Finish the day with 50 starts and 50 flight of stairs
Litvi's suck but only if you do them
At Station 3
ReplyDeleteWarmup complex with 95lbs
Split squat to box jump to 3inch bundle drag forward and backward 100 ft
135 push press, unweighted pull ups
Variation #1 with TRX
Stair master with Altitude mask at level 20 for 1 min Xs 3 1 min rest between set
Cool down on bike
Dry heaving achieved after round 3 on stair master
Pleasanton Bart stair starts. Then to crossfit for some Airdyne tabatas.110 calorie Tabata
ReplyDelete