Tuesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Sumo Stance Good Morning

:20 Active Hang*

30 Mountain Climbers

*Athletes should focus on depressing shoulders down and back.

Extended Warm-up

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work*

*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang

(No Measure)

Workout

Metcon (No Measure)

5 SETS FOR QUALITY

10 “Library” Sumo Deadlifts (225/155)|(155/105)

1:00 Elbow Plank

15 Strict Knee Raises

-Rest :30 b/t Sets-

(No Measure)
Libary= no bar crashing. bar should be as silent as possible touching the ground

Competition

Metcon (Time)

5 Rounds For Time:

5 DeadLift

3 Hang Power Clean

15 TTR

3 RMU
*225/155

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Cobra Stretch

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

(No Measure)

Written by adminxd on September 22, 2020. Posted in Uncategorized

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