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28
Jul

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CrossFit Tactical Strength – CrossFit

Warm-up

Basic Warm Up (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Moutain Climber

:15 Lunge

Movement Prep

Goblet Squat (8-10 reps)

TEMPO = 53×2

KB Sumo Deadlift (NO HINGE) (6 reps )

Start in a sumo stance. Start with kettle bell standing up. Descend to the floor stopping every 2 seconds to correct position. Drive Knees out and keep chest up. Do Not Hinge on this movement!
SLOW AND CONTROLLED!

Strength

Deadlift (2-2-2-1-1-1-1)

Straight weight/Conventional

Accessory

Back Rack Lunge (3×8 (each leg))

TEMPO = 30×3

**Squeeze through HARD at the top!

Straight weight Elevate front leg with 2 mats

Single Arm Ring Row (3×6-8 reps)

Keeping shoulders square hold ring in one arm and complete a ring row.
TEMPO = 30×3

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7:

7 Snatches 135/95

7 HSPU

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