30.7.20

CrossFit 972 – CrossFit

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Functional Body Building

Metcon (No Measure)

4 Giant Sets

8-10 Narrow Stance Tempo Deadlifts

—into—

:45 Max Effort Glute Bridges

***Rest 90 seconds between sets***

*Take 2 seconds to lower Barbell on deadlifts

Metcon (No Measure)

3 Giant Sets

30s Offset DB Pushups (R)

30s Offset DB Pushups (L)

—immediately into—

30s Renegade Rows (R)

30s Renegade Rows (L)

—Rest 90s between sets—

Metcon (No Measure)

3 Giant Sets

12-15 Pausing Barbell Shrugs

—immediately into—

12-15 Seated Pausing One-Arm Banded Trucker Pulls

***Rest 90s between rounds***

**Pause 1 second on at the top( shrugs) or bottom (trucker pulls)

*Trucker Pulls- Seated on the ground; arm straight up and pull down on band. Think about a signaling a truck driver to blow his horn as a kid; that is the motion we want, but not as fast.

Metcon (No Measure)

3 Giant Sets

12-15 DB Tricep Kickbacks

—immediately into—

20 Dead Stop Russian Twist

—immediately into—

12-15 1,1,2 DB Curls

***Rest 1 minute between sets***

1,1,2 DB Curls- 1 Curl Left + 1 Curl Right + Curl Both arms at the same time. **These are going to burn so start light and build**

Aerobic Conditioning

Metcon (No Measure)

15m Sled Sprints x 7

***Start from a sprinters/runners on these

***Wear a weight belt, and loop straps through the belt.

***Nothing over a 45#. Want these to be fast. We will build on these over the weeks