Monday, February 13, 2017

STRENGTH

In between each working set of reverse lunges, perform asymmetrical carries (this is also known as a Kettlebell Crosswalk: https://youtu.be/2gdcZL1thZQ ). Walk one length of the gym holding one kettlebell locked out overhead in one hand, and farmer’s carrying a heavier kettlebell in the other hand. Then, switch hands/KBs and walk back with the opposite hand overhead and the other hand in a farmer’s carry. Suggested weights are:
Men – 53lb KB overhead/70lb KB farmer’s carry
Women – 35lb KB overhead/53lb KB farmer’s carry
Scale as needed, but keep it challenging. Think SLOW and CONTROLLED; focus on doing it RIGHT, not fast.

Back Rack Reverse Lunge (5 x 3L/3R, non-alternating, ascending)
From a rack, barbell is placed on the back. Athlete will then take a reverse lunge step, focusing on keeping an upright torso.
http://www.exrx.net/WeightExercises/Quadriceps/BBRearLunge.html


CONDITIONING

From CrossFit.com – August 2, 2008
https://www.crossfit.com/workout/2008/08/02#/comments

Row 1000 meters
21 Thrusters, 85/60
15 Pull-ups

Row 750 meters
18 Thrusters, 85/60
12 Pull-ups

Row 500 meters
15 Thrusters, 85/60
9 Pull-ups

Rest 2 minutes between each round. Time each round separately.

RX:
As written.

INTERMEDIATE:
Weights as written
Strict banded pull-ups or box pull-ups (hands on pull-up bar, knees bent, toes on box behind bar)

SCALED:
65/45
Ring rows

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