Warm-up:
Squat Prep
Squat Therapy
Banded lateral walk
Midline warm-up
Bracing practice
Back Squat practice
Strength:
Back Squat:
3-3-3-3-3-3-3
*7 work sets climbing towards heavy 3 for today. Work up to first set of 3 then start the 7 sets of work.
Remember it’s a heavy day, so make it heavy and make it count.
Competitors:
10 Muscle Up Transitions
10 False Grip Pull-ups
10 Ring Dips
5 Strict MU or 10 Banded MU
10 Strict HSPU or 5 x 10s Eccentric HSPU
Tabata L-Sit/Pike-Sit
5 Legless Rope Climbs
*Not for time”
-then-
3 RFT:
15 OHS 42.5/30 kg
15 T2B
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות