CrossFit SPEED – CrossFit
3 Sets of;
5m Banded Lateral Squat Walk
20 Second Hollow Hold
7 Tempo Banded Pull Apart, Knuckles down
20 x 2 Second Each Side, Heel to Ground
Strength & Conditioning
Every 2 Minutes for 10 Minutes, perform a max unbroken set of Front Squats at 40% of 1RM Front Squat.
Aim to have as full of a grip on the bar as possible!
Kettlebell Swings 24/16
Metcon (No Measure)
4 Sets of
8 Narrow Grip Bench Press @ 31X1 Tempo
10 Tempo HSPU Negatives, aim to perform as slow as possible on the way down, kick up everytime.
If you’re unable to kick up, work with a similar tempo set with Dumbell Strict Press with a neutral grip.