SUPER TOATAL ( Tommy’s Birthday )
Its time to lift heavy shit and celebrate our not so little legends birthday.
DON’T BE SHY
CrossFit Barwon – CrossFit
Dont talk, just act.
Dont say, just show.
Dont promise, just prove.
I feel like im going to put some smiles on faces today as we are going to do everyones ( dudes ) favourite lift… BENCH
Remember the goal is hypertrophy ( volume ) so load is not the goal.. at this stage in the program.
Bench Press (4 x 8 ( Working Sets ) @ RPE 6)
Tempo is : 3120
E2MOM ( pump ) 8 Minutes (No Measure)
Deficit Push Ups x 8
V – Sit Ups x 10
Ring Rows x 12
Move with good intention.
Shapes and tempo are the goal.
Metcon (AMRAP – Rounds)
Ski 8/10 Cal
Kettlebell Swing 22.214.171.124.12.14
In 6 minutes see how far you can get into the swings. Maybe the round of 14s…
Shoulder warmup (No Measure)
2 rounds of 10 reps of each:
Bottoms up press
Finish after 2 rounds with 1 TGU per side
Social Links (No Measure)
– Group Chat on Discord: https://discord.gg/WcJVSwk3CN
– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.
– Follow us on Instagram @crossfitbarwon
– Dudley for personal training and admin; 0421 711 867
– Zak for personal training and nutrition coaching; 0416 671 733