DC Universe

Laveen CrossFit – CrossFit

Bro-sesh:
– Last week we did what might have been newer to most people with the “Cumulative Sets.” This week we’re tippy toeing into the world of “DC Sets”(Dogg Crapp)
Yes I know what your thinking, these are legit and they are real,Look it up lol But the key focus is controlled movements.

DC Set:
Choose a weight that allows 8-12 reps.
Set 1: Do as many controlled reps as possible.
Rest: 15 Deep Breaths
Set 2: Same weight. As many controlled reps as possible.
Rest: 15 Deep Breaths
Set 3: Same weight. As many controlled reps as possible.
Rest: 15 Deep Breaths
Set 4: Same weight. Hold the halfway position as long as possible.

Bro-Sesh

Metcon (No Measure)

40min Max:

-DC Set #1: Seated Arnold Press

-DC Set #2: Standing Upright Row

-DC Set #3: Bench Press

-Dc Set #4: Banded Hamstring Curls

-Dc Set #5 Bicep Curls
(if you can hold a 1/2 pos for more then 3 minutes then stop at the 3rd minute)