Tuesday – 8/11/20

CFD – CrossFit

Warm-up

Warm-up (No Measure)

Line drills: Glute/hamstring focus

Tabata

Shoulder taps (wall or plank)

Alt V-ups

3x

SA DB High pulls 5E

Tempo 1:3:3

Shoulder mobility: Red/Green band around pull up bar

Metcon

Metcon (No Measure)

EMOM for 8 min

10 GHD [x1 Medball sit-ups]
5-8 Strict Pull ups

[same minute]
-Rest 2 min-

EMOM for 8 min

10 Heavy RKBS

5-8 Strict T2B

[same minute]
This EMOM is quick and does not provide much rest, adjust the reps accordingly so you work for 45 seconds and rest for 15 each time.

Kipping is not an option today, we are aiming to build strict strength.

Strict Pull up scales: pull ups with a band, ring rows

Strict T2B Scale: Hanging leg raises (straight leg), V-ups

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