Favorite Kitchen Appliance

24
Jul

Favorite Kitchen Appliance

CrossFit Tactical Strength – CrossFit

Warm-up

Forearm Plank/Rotation (No Measure)

2 Rounds:

:30 Forearm Plank

:30 Forearm Plank + Rotation R

:30 Forearm Plank

:30 Forearm Plank + Roation L

Mobility

Bonesaw (No Measure)

https://www.youtube.com/watch?v=dDWchJ-Td9M

Movement Prep

Hip Bridge (3×15 (each Leg))

laying flat on the floor, press hips up through the floor squeezing the glutes at the top.
5 second hold at the top of each rep. 60 Second Rest between sets

KB side bends (50 reps)

Strength

Back Squat (10×2)

60% straight weight + 25% chains NO BOX

Accessory

Supinated Deadlift (3x 6-8 Reps)

Keep both hands underhand grip for a conventional deadlift
Tempo = 40×2

**rest 60 seconds between sets**

Goblet Squat (3x 6-8 Reps)

Tempo = 43×2

**rest 60 seconds between sets**

Metcon

Metcon (Time)

3 Rounds for Time:

10 KB Clean and Press R

10 KB thrusters R

10 KB Clean and Press L

10 KB Thrusters L

Leave a Reply