- Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets. - Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets. - Lying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets. - Seated Calf Raises
4 sets of 10-15 reps.
1-2 minutes rest between sets. - Abs
x sets of 8-15 reps.
1 minute rest between sets.
Afternoon Crossfit Workout
WARM UP (9 Min)
3 Rounds of:
100m Run or 300m Bike
12 S-Arm DB Hang Clean and Jerks
GET POWERFUL (15 Min)
Power Clean
EMOM 5
3 T&G (Think extended warm up)
Every 2:00 for 10:00
3 Heavy T&G (Think build to 3RM)
Get Fit (20 Min)
3 Rounds of:
100 Double-Unders
Straight into
4-3-2-1 Thrusters 155/105 (135/95) [115/75]
8-6-4-2 Chest to Bar Pull-ups
-Rest 2:00-
*20 Minute Cap
**(One round = 100 dubs, 4 Thrusters, 8 C2B, 3 Thrusters, 6 C2B, etc.)**
COMPETITORS EXTRA
For Time
20 Bar Muscle Ups
20 Sandbag Cleans 150/100
EMOM until completion (inc. 0:00)
8 Ring Dips or Bar Dips
*Start with 8 Dips, then 8 Dips EMOM.
**Post Rounds from EMOM to comments.