Workout of the Day 05/20/2025
Автор: Paradiso CrossFit - Venice and Culver City CrossFit
Загружено: 2025-05-19
Просмотров: 119
Описание:
Warmup
2:00 Bike
15 External Rotations*
5 each I/Y/T*
10 lateral raises overhead*
:20-:30 Bar or Ring Hang
20 Reverse Snow Angels*
10 Arm Circles each direction
:30 Bar Hold Overhead directly into
10 Behind the Neck Press
10 Good Mornings
*with light change plates or DBs 5/2.5s
Strength
Every 2:00 x 7 sets
Push Press
3-2-1-1-1-1-1
*build to a max for the day
Conditioning
80/70 Cals Bike
60 Box Jumps w/ Step Down 24/20
30 Deadlift 185/135
Rest 2:00
15 Deadlifts
30 Box Jumps w/ Step Down
40/35 Cals Bike
20min cap
*Scale down the cals as needed to maintain intensity and make the time cap
L1: Half of all the reps, 12" box, 95/65
L2: 60/50 and 40/30 cals, 20/16" box,135/95
Rx+ 225/155
Extra Credit
2 sets:
15 GHD Back Extensions
Banded Tricep Extensions w/ PVC pipe, max reps
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