Warmup:
2 Rounds:
20 Jump Squats
15 Good Mornings 20/15 kg
10 Inchworm Push-ups
-then-
10 Strict Pull-ups
Strength:
Every 4:00 for 16:00
1:00 Max double kettlebell front squats
2:00 Rest
Start light and progress through 4 sets
1:00 amrap or one set, if you put the kettlebells down, the set is done.
Metcon:
2 RFT: Timecap 15:00
400m Run
25 Sumo Deadlift High Pull 42.5/30kg
25 Pull-Ups
*Pull, sometimes we need to pull a lot.
Break the sets smart before forearms get pumped and keep up the intensity.
*Scale weight or number of reps.
Competitors:
2 Rounds:
3 Strict Handstand Push-Ups
+Max Kipping HSPU until failure
Rest 3:00
2 Rounds:
1 Strict Muscle Up
+Max Kipping Muscle Ups until failure
Rest 3:00
-Scaling-
Handstand Push-up:
1:00 Belly to wall Handstand
1:00 Rest
1:00 Back to wall Handstand
1:00 Rest
3 Sets:
10s Eccentric HSPU
1:00 Rest
Muscle up:
10 False grip ring rows
5 False grip Pull-ups
(1-1-1-1-1)
5 Slow toenail transitions
3 Rounds:
6 Arch to hollow swings
15s Rest
6 Hip to rings swings
15s Rest
1 False grip kipping muscle up
*Ask a friend to help you if needed.
*Rest as needed between the rounds
רוז וואלי קרוספיט רחובות – נס ציונה. כושר אמיתי ברחובות – נס ציונה