Southern Boom CrossFit – SBFlex
Strength
3-4 SETS (Weight)
6-8 Strict Chest-To-Bar Pull-ups
-Rest 1:00-
8-12 Strict Shoulder Press
-Rest 2:00 b/t Sets-
(Score is weight on Shoulder Press)
GOAL: RPE 8 | Back to back upper body days to start the week. Use a band for the chest to bar pull-ups if needed. We are looking for tough, quality sets here but nothing quite close to failure.
Bodybuilding
Metcon (Checkmark)
1.) 3-4 SETS
12-16 DB Bent Over (OR Low Cable) Row (Moderate)
-Rest 1:30-
12-16 Arnold Press (Moderate)
-Rest 1:30 b/t Sets-
(No Measure)
2.) 2-3 SETS
Max Banded (OR Cable) Face Pulls
-Rest 1:00-
12-16 DB Lateral Raises (Moderate)
-Rest 2:00 b/t Sets-
3.) 2-3 SETS
Max Set Strict Toes To Bar
-Rest :30-
Max Set Reverse Crunch
-Rest 1:00 b/t Sets-
(No Measure)
GOAL: RPE 9 | Some quality back, delt, and core work here. Adjust the volume accordingly based on how you feel after yesterday’s session.
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