Tuck up crossfit12/30/2023 ![]() Ideally, you can use the same weight as you used in the front squat. The push press should also be completed in 1 set every round. You may use a barbell, dumbbells, kettlebells, or an odd object, just make sure it is in the front rack. The squats should be light and completed in 1 set every round. The burpees should also be completed at a sustainable pace and allow you time to transition to the next station without rushing. If you do not have access to a machine, substitute a 150m run. The calories should be completed at a sustainable pace and allow you time to transition to the next station without rushing. You will begin a new station at the top of each minute and then rest until the start of the next minute. Today’s conditioning is 6 rounds of calories, burpees, squats, push press, and lunges. The pull ups should be done in 1 or 2 quick sets. If you are tighter in the shoulders, aim to get the bell above your head each rep. If you have good shoulder mobility, aim to do American swings, pointing the bottom of the bell to the ceiling each rep. The kettlebell swings are meant to be light and unbroken every round. Considering lowering the distance if you think your runs will be too close to 3:00. The runs should take no more than 2:30 to complete each round. ![]() ![]() Today’s workout is the classic “Helen.” Your score is the time it takes to complete all 3 rounds. You should drop the bar and reset between reps.įocus on maintaining balance in your feet throughout the pull and be sure to bring the knees back as you drive up to position 2 to allow the bar to travel straight up. You will take :02 to pull from the ground to 1″ above the knee then continue straight into your power snatch. ![]() You may either use the same weight across all 10 rounds or build in weight. You will perform 2 reps at the top of every minute for 10-minutes. Today’s strength is power snatches with a tempo during the pull. 2 Power Snatch with a :02 pull from ground to position 2. ![]()
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