Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Toe Touch Jumping Jacks

10/10 Big Arm Circles (Forward + Backwards)

10 Banded Pull Aparts

10 Banded Lat Pull-Downs

10/10 Banded Dante Rows

10 Hollow Rocks

Into…

1 ROUND

8 Shoulder Taps

8 Scap Push-Ups

8 Up-Downs

8 Scap Pull-Ups

Into…

1 ROUND

6 Push-Ups

6 Burpees

6 Glute Bridges

6 Kip Swings

Strength – All

Bench Press (3×6*)

*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.

(Score is Weight)

Week 3 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

ON A 12:00 RUNNING CLOCK… (AMRAP – Reps)

Max Burpees to Target*

**Every 2:00, including 0:00, complete 3 Bar Muscle-Ups.

**Target ideally 6′ above standing reach.

(Score is Total Reps of Burpees)

Workout – Fitness

ON A 12:00 RUNNING CLOCK… (AMRAP – Reps)

Max Burpees to Target*

**Every 2:00, including 0:00, complete 3 Strict Pull-Ups.

**Target ideally 6′ above standing reach.

(Score is Total Reps of Burpees)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Tricep Smash on Lacrosse Ball or Barbell*

10 Banded Monster Walks (Right)

10 Banded Monster Walks (Left)

20 Banded Glute Bridge-Ups

-Rest as Needed b/t Sets-

*Place barbell on rack at chest level

(No Measure)

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