WARM-UP
Not for time
200 m run
-then-
45” – 30” – 15”
Front leaning rest
Glute bridge
10 inchworm push-ups
-then-
200 m run
SKILL / STRENGTH
*ADVANCE
For quality and load
Sumo deadlift
7 – 6 -5 – 4 – 3 @aussi lourd que la forme le permet
*After each set perform 10 weighted push-ups
*Rest as needed b/w sets
*BEGINNERS
Sumo deadlift
4 x 8 – 12 reps @light – moderate weight
Tempo 4111
*After each set 8 – 10 Push-ups / knees push-ups / Floor press
MET-CON
For time
27 – 21 – 15 – 9
Overhead squat @ 35/25kg
9 – 15 – 21 – 27
Handstand push ups
*After each set run 400 m
SCALE :
*Diminuer le nombre de reps si nécessaire
For time
18 – 15 – 12 – 9
OVH squat
9 – 12 – 15 – 18
HSPU
*After each set run 200 m
*OVH squat => light weight => Front squat
Categories: Crossfit