Southern Boom CrossFit – SBFlex
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!
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