Söndag 31 oktober

A. Warm up – Every 30s x 12 (6 minutes)
1. 20s Deadbug leg lowers
2. 5 Snatch grip back squat + 5 Behind the neck snatch grip strict press
3. 15/15s Side plank rotations
4. 5 Tempo Overhead squat (narrower than snatch grip)

B. Overhead squat (12 minutes)
– 2×4 with 3s descent + 1s pause in bottom
– 3×3 no tempo

– Add to last week on both the sets of 4 AND the sets of 3.

Superset (12 minutes)
C1. Deficit Deadlift:
– 4 x 10 stop and go @ 2 RIR
C2. Strict Mixed grip pull up / single ring row:
– 4 x 6-10
*Both movements at 2 RIR

D. Pull + Posterior Chain (14 minutes)
40s Work, 20s Rest:
1. Ring Hamstring curl
2. KB Bent over face pull @12-24kg
3. Alternating side lunge with DB/KB in goblet position @12-24kg
4. 20/20s S.arm KB/DB row from split
5. Rest

 

Strongmanpass

A. Farmers Carry
4 x 10 m

B. Alt EMOM20
10 DB floor press
5/5 double KB frontrack lunges
3-5 rope pull to stand
30 sek weighted wall sit

C. 10 Amerikanska svingar, 32/24 kg
10 Goblet squats, 32/24 kg

Öka med två reps på KB-övningarna för varje varv. Varje KB-set måste vara obrutet. Du är klar när du gjort 20 reps av KBS och Goblets.

 

Crossfit Karlstad