Southern Boom CrossFit – SBFlex
Strength
3 SETS (Weight)
12/12 Single-Leg Landmine RDL (Heavy)
-Rest 2:00 b/t Sets-
(Score is Weight)
GOAL: RPE 9 | These are a new favorite of mine to target the glutes and load one leg at a time. Go HEAVY on these today. Use lifting straps if you have them. Enjoy.
Bodybuilding
Metcon (Checkmark)
1.) 3-4 SETS
3/7 Method Chin-Up (weighted, if possible)
3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set.
-Rest 3:00 b/t Sets-
(Score is Weight)
(No Measure)
2.) 3-4 SETS
Max Reps Single-Arm Banded Pulldown
-Rest 1:00-
20-24 DB Top Down Gorilla Row (Moderate)
-Rest 2:00 b/t Sets-
(No Measure)
3.) 3-4 SETS
3/7 Method* Single KB Horn Curls
3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set.
-Rest 1:00 b/t Sets-
(No Measure)
GOAL: RPE 9 | The 3/7 method with chin-ups is no joke. For most athletes, the set of 6 or 7 will be where you fail. Mark down how far you can get into the set and try to beat that when we see this again in week 6.
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