Warmup:
3 RFT:
20 Dolphin Push-ups
16 Jumping Box Step-ups
12 Ring Rows
Strength:
Every 3:00 for 15:00:
Seated Barbell Strict Press
10-8-8-6-6
*Heavier than last week
Metcon:
10 RFT:
10 Over Unders 60/50 cm
5 Strict Pull-ups
Scaling:
10s Top Pull-up Hold
10s Bottom Hold
-or-
2-3 Eccentric Pull-ups
Competitors:
5 Rounds
10 Deadlift 100/70 kg
0:30 Rest
If the weight is too heavy then:
5 Deadlift 100/70 kg
0:30 Rest
*High rep deadlift is cruel so we want to build some work capacity around it. We will decrease rest time from week to week and build confidence.
Keep it Efficient and unbroken.
5 Rounds
12/6 Toes-to-bar
12/6 Kipping HSPU
*Scale HSPU to 1:00 belly to wall handstand hold
Rest as needed to keep it unbroken
Not For Time:
75 Cal. Row
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות