CrossFit – Thu, Mar 23

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 6

5 burpees

5 box jumps

5 curtsey Lunges per side

10 scap pushups

10 hanging Scap retraction

10 archer ring rows

Muscle building (Weight)

E3MOM 12

14 Alt DDB bench press ( try to use the same weight as last week

*1 arm stay @90 degree

5-10 chin-ups

12 seated reverse DB flys

Homeostasis (AMRAP – Rounds and Reps)

AMRAP 10

50 DU/200 skips

10 HSPU/ 13 pikes

20 Alt DB Snatch (45/25)

Functional (No Measure)

warmup

4 rounds

250m row

10 squats

12 G2OH

14 Plate Press

*same EMOM for the strength phase

then

Amrap 10

200skips/ 50 JJ

13 pike or regular pushups

20 KB swings

Weightlifting push press (No Measure)

2 sets

20 strict press (empty bar)

20 Facepull w/2 elastic

5 sets

5 pause push press (2s bottom) (med/heavy)

rest 90

4 sets

6 pause push press (2s at lockout) (light/med)

rest 90

6 sets

2 no lockout push press (very fast& heavy)

amrap 10

max strict press

max push press

max push jerk

rest 1min

Gun show (No Measure)

4 sets

6 weighted pullups

12 lat pull down

25 BB bent over row

rest 90

3sets

6 incl DB press

12 close grip pushups on WB

25 incl DB flys

Rest 1

2 sets

DB side raise

20+(5+5+5+5+) 5s hold after each 5 reps

15 +(5+5+5) 5s hold after each 5 reps

10+(5+5) 5s hold after each 5 reps

*thats 1 full set

rest 1

Subscribe To Our Newsletter

And Get Health and Fitness Tips Directly in your Inbox

More To Explore

CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10