Houses of the Holy

17
Jul

Houses of the Holy

CrossFit Tactical Strength – CrossFit

Warm-up

KB Series (No Measure)

4 Rounds

:15 KB Deadlifts

:15 KB Swings

:15 R arm windmill

:15 L arm windmill

Movement Prep

KB Sumo Deadlift (NO HINGE) (3×5)

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!

DB Rows (3×10)

5 second pause at top of each rep!

Strength

Bench Press (5-3-3-1-1-1-1)

Close Grip + 25% chains

Accessory

DB Z Press (3x max reps )

Seated on the floor with legs straight lift DB to shoulders and press weight overhead keeping spine straight
should be near 8-12 reps if you get more go heavier.

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Cycles

AMRAP in 3:00

20 Double KB Deadlifts

10 Box Jumps/Step Ups
Rest 3 Minutes between rounds

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