Bench Press, BB Flat
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows, T-Bar or Bent Over
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lateral Raises
2 sets of 10-15 reps.
1 minute rest between sets.
Triceps Pushdowns
3 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell Curls
2 sets of 12-15 reps.
1 minute rest between sets.
KB High Pulls or SDLHPs
4 sets of 10-15 reps.
1 minute rest between sets.
Afternoon Crossfit Workout
GET WARM (8 Min)
:30 Hollow Hold
20 Lateral Hops
15 Hang Cleans
1:00 Plank
20 Lateral Hops
15 Push Jerks
:30 Hanging L-Sit
GET FIT (11 Min)
3 Rounds of:
1:00 Muscle-ups or C2B Pull-ups
1:00 Clean and Jerk 155/105
1:00 Lateral Bar Burpees
1:00 Rest
GET STRONG (14 Min)
Deadlift Every 2:00 for 14:00
Complete a set 4-4-4-3-3-3-3
Build across sets
COMPETITORS EXTRA
2021 CrossFit Games Event 9
21-15-9 reps of:
Assault Bike Calories
Power Snatch 105/75
*Shoot for completion goal of 8 min or less