Workout of the Day 05/13/2025
Автор: Paradiso CrossFit - Venice and Culver City CrossFit
Загружено: 2025-05-12
Просмотров: 57
Описание:
Warm Up
30 Jumping Jacks
30 Mountain Climbers
10 Wall Extensions
:30 Hang on rings or pullup bar
10 Strict Press
10 Good Mornings
10 Jumping Air Squats
Strength
Every 1:30 x 6 sets
Push Press
5-5-4-3-2-2
*build to a max for the day
Conditioning
Metcon
40/30- 35/26- 30/23- 25/18 Cals Bike
8-7-6-5 Power Clean 185/125
50 Double Unders after each round
20 min cap
*Cleans should be heavy enough that you are not doing touch and go
**Scale the cals to keep intensity!
L1: half the cals, hang cleans 45/35, single unders
L2: 10 less cals each round, 95/65, 35 DUs or 1:00 attempts
Rx+ 205/145
Accessory Strength Work
10 Barbell Jefferson Curls on slantboard
10-20 Banded Straight Arm lat pulldowns with PVC
12 Cross Bench DB Pullovers w/ pause in extension
:60/side Couch Stretch
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