8
Mar
3-8-17
CrossFit Sona – CrossFit
Warm-up
Basic Warm-up TO (No Measure)
-Row or practice double unders 3 minutes
-Walking knee tugs,
-Walking lunges with a twist,
-20 plank rotations,
-PVC passthrus and overhead squats
Weightlifting
PART A. DUMBBELL OVERHEAD SQUATS (5 x 5)
Every 2 minutes for 5 sets
* Hold a DB in each hand. Increase the weight from set to set building to a MAX weight or keep it light and work technique.
PART B. BENCH PRESS (5 X 3)
Every 2 Minutes for 5 Sets:
3 Bench Press @ 80% 1RM, Climbing
[Scale 1]:
3 Bench Press @ 80% 1RM, Across
[Scale 2]:
3 Bench Press @ Moderate Weight, Climbing
Gymnastics
MAX Triple Unders (5 x MAX)
Every 2 Minutes for 5 Sets:
Attempt a MAX Set of TRIPLE Unders (or Practice)
[Scale 1]:
Attempt a MAX Set of DOUBLE Unders
[Scale 2]:
Practice Double Unders for 90 Seconds, Rest :30 Seconds.