** VOLUME DELOAD WEEK **
Warm up
2 min cardio machine of choice, then:
2 rounds of:
10 air squats
10 good mornings
10 box step ups
10 hang muscle cleans
10 hang power snatches
Endurance
Courtesy of Crossfit Reykjavik - For time:
3 rounds of:
20/16 cal row or ski
15 box jumps 24/20 in
10 hang power cleans
-- Then 3 rounds of:
50 double unders
15 handstand pushups
10 front squats
-- Then 3 rounds of:
20/16 cal row or ski
15 burpees over bar/DBs
10 power snatches
Time cap: 30 min
Barbell: 110/75 lbs
DBs: 2x50/35 lbs - snatches are double DB snatches
Note: Scale with lower volume to 15/12 cal, 12 reps of the second movement, and with load at 95/65 lbs (BB) or 40/30 lbs (DB). The time cap is challenging, it was kept as per the original workout.
UES strength
Warm Up
2 Rounds
10 Quadroped Thoracic Rotations
10 Push-ups
10 Banded Face Pulls
10 Empty Bar Bench
(2nd Round) 10 Barbell Bench with light weight
Bench Press
In 12 Minutes with as many sets needed work up to a
5 Rep Heavy - (~5-10lbs less then last week)
Bench Press
Every 2 Minutes of 4 Sets
5 Reps @ 80% of todays 5 Rep Max
Accessory
3 Supersets For Load & Quality
8 Double Dumbbell Incline Bench Press
16 Deficit Push-Ups
32 Bar Push-Ups (Bar at Hip Height)
-Rest 1-2 Minutes between sets-