Southern Boom CrossFit – SBFlex

View Public Whiteboard

Strength

Sumo Deadlift (6-4-2-6-4-2)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 3 of 6. We are going to see this wave-loading scheme one more time this cycle in Week 5. The goal today is to build to a heavier double than you did in Week 1. Remember to take a big breath and BRACE before each heavy rep!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy)

-Rest :30-

8-12 DB Skull Crusher (Moderate)

-Rest 1:30 b/t Sets-

(Score is Weight on Floor Press)

2.) 3-4 SETS

16-20 DB Alternating Gorilla Row (Moderate)

-Rest 1:00-

12-16 Alternating Reverse Zercher Lunges (Heavy)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 2-3 SETS

12-16 SLOW Reverse Crunches

-Rest :30-

25 Weighted Sit-ups

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | The 1+1/4 twist press has become a favorite for me. Don’t be afraid to go a little lighter and really focus on the stretch portion of each rep. That is where the magic happens. Also—the Zercher lunges are incredibly uncomfortable. That’s the point. Stay with it!

Like this post0

Leave a reply

Your email address will not be published. Required fields are marked *

Go top
Loading...