CrossFit Barwon – CrossFit

Strength

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Squat 15 min

Press 7 Min

Deadlift 15 min

Don’t do bonkers with this, the real test will be in the first week of the year. Stick to the strict time paramters.

Warm-up

Squat warmup (No Measure)

10/side leg swings

10 leg flares

20 hip swivel

20 split squats

20m monster walk

20m backwards monster walk

10/side banded side step

10 banded plate squats, 5 without band

then 3 rounds

3 x 5 Reps goblet squat, bare foot with perfect form

dymanic hip flexion and extension

2 RM distance boardjump, no pause

Superset all your warmup sets (<70%) with 10 BPA good mornings

%d bloggers like this: