Blog Search

02/14/2020

By: 0

Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Strength

Front Squat

Every :90 for 7 total rds

0:00- 3 Reps@75%

1:30- 1 Rep@82%

3:00- 3 Reps@78%

4:30- 1 Rep@85%

6:00- 3 Reps@82%

7:30- 1 Rep@87%

9:00- 12 Reps@55%

Recovery

Metcon (No Measure)

15 Min. Recovery AirDyne

At mins. 3,6,9,12 perform 1 Min.

of HS walks or wall facing HS

Accessory

Metcon (No Measure)

3×7

Tempo Seated GM (BB)

Superset,

3×15

Glute Bridges 155/105

Metcon

Metcon (Time)

0:00-7:00

For Time

30 T2R

25/20 Cal. AirDyne

15 Sandbag Cleans 100/75

-:60 Rest-

8:00-??:??

For Time

15 Deficit HSPU

25/20 Cal. AirDyne

100′ Sandbag Carry 100/75