Monday 5th of February 2018


CrossFit SPEED – CrossFit

Movement Prep

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

Front Squat

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!

Metcon

Metcon (Time)

100-80-60-40-20

Double Unders

50-40-30-20-10

Sit-Ups

25-20-15-10-5

Kettlebell Swings 24/16

Extras

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.

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