Laveen CrossFit – CrossFit
– Strength: Today we’ll perform a strength giant-set where we’ll go through 3 movements for the upper-body resting after all 3 are complete.
– Metcon: We are looking for sustained efforts throughout around 75-80% effort. These are mainly local movements that will fatigue quickly if you’re not smart about breaking your sets.
4 Rounds of:
9 Inverted Rows (supinated grip)
7 Bar Dips (partner assisted or scale to DB Bench Press)
5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed)
Rest 2:00 between rounds.
Metcon (2 Rounds for reps)
1 Rope Climbs
60 Double Unders
1 Rope Climb
20 Air Squats
Rx+:(Legless Rope Climbs) (15/10 HSPU each round in place of Push-ups) (Alt. Pistols in place of Air Squats)
Warm-up (No Measure)
6 Minutes of Sledpull Rows + 30 Banded Pushdowns
or Superset of:
1a) Barbell Curls: 3 x 15. rest 10s.
1b) DB Rollback Tricep Extensions: 3 x 12-15. Rest 10s.