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Spring Strength 5/19/15

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Danielle shows what happens when Ballet and CrossFit come together.

Warm-up:
3 min Row (easy pace)
Shoulder Stability Work ( 3×7 YTM)

Beginner Strength:
20 minutes
Even- 2 Bench Press ( work to a peak)
Odd- 2-3 Chin-ups
-Athletes that cannot do chin-ups:
5 Rds of 5 sec controlled descent from top position.
5 Rds of  chin over bar hold for max time.

Advanced Strength:
20 Minutes
Even- 2 Bench Press (work to a peak)
Odd- Weighted Chin-up rep scheme: 5, 3, 3, 2, 2,1, 1, 1, 1,1

Conditioning:
4 min AMRAP
6 Front Squat (155/105)
6 Burpee over Bar
~1 min rest~
3 min AMRAP
Double Unders
~1 min rest~
4 min AMRAP
6 Front Squat (135/95)
6 Burpee over Bar

 

 

 

May 18, 2015 | News | 0

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