Performance

19
Aug

Performance

CrossFit Tactical Strength – Unlimited Trainer

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

Movement Prep

Bulgarian Split Squat (3×5 each leg)

Front Rack KB

Tempo = 30×1

Banded Adductor/Abductor (3×20-25 reps each leg)

Strength

1 and 1/4 Front Squat (5×3)

Full depth front squat, coming up to parallel then back to full depth and stand.
Tempo = 53×1

Squat Clean (5×2)

Stay connected to your core through the movement

Front Lever Negatives from Inverted (5×1)

Begin inverted on the rings. Lower to front lever as slowly as possible but do not recover to inverted position

Metcon

Metcon (Weight)

AMRAP in 15

Sled Push (Heavy)

3 Cleans
**Sled should be heavy but still able to move without getting stuck

**Cleans are loaded progressively

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