Tuesday May 29th, 2018

Seaward CrossFit – CrossFit

Metcon (Weight)

EMOM 20:00

Minute 1- 3 Shoulder press (STRICT)

Minute 2- 10 Strict dips (rings or parallel bars)

Minute 3- 20/15 calorie row or bike

Minute 4- Rest

*(115lbs – 75lbs) is a good range for loading. You want the athlete to be working for 0:40 – 0:45 with a challenging load. They will start with a lighter load and increase over the workout.

EMOM = Every minute on the minute

Fitness

EMOM 20:00

Minute 1- 3 Shoulder press

Minute 2- 10 Strict dips (with band)

Minute 3- 15/12 calorie row or bike attempt

Minute 4- Rest

EMOM 20:00

Minute 1- 3 Shoulder press

Minute 2- 10 Box dip variation with feet in front of the body.

Minute 3 – Max cal row or bike effort (Go HARD!)

Minute 4 – Rest

Accessory Work

Half Tabata

4 Intervals

0:20 High Plank

0:10 Low Plank

0:30 Updog

0:30/0:30 Arm to the side pec/front delt stretch

0:30 Down Dog

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