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    • Tuesday 15-9-20

    Published on: 14 September 2020 by

    Work-outs Tuesday 15-9-20

     

    CCX-

    Warm-up:

    1:00 Banded Pull Aparts

    1:00 Banded Dislocates

    1:00 Push-ups

    1:00 Banded Rows

    1:00 Empty Bar Push Press

    Strength -Push Press

    5-5-5-5-5

    5:00 To Build to first set, aim to build load each round.

    Use last weeks 7RM as a guide.

    Work-out: 10:00 Cap

    30 Russian Swings 24/16

    21 STOH + 21 Cal Row / Ski

    15 STOH + 15 Cal Row / Ski

    9 STOH + 9 Cal Row / Ski

    30 Russian Swings 24/16

     

    Max Loads 50/34

     

    CCHIIT (Lunch Time Session)

     

    Warm-up (No measure)

    1:00 CV

    1:00 Dips

    1:00 CV

    1:00 Squats

    1:00 CV

     

    Work-out:

    3:00 Work / 1:00 Rest x 5 Rounds

    Work=

    15 Press-ups

    10 KB SDHP

    5 KB Cleans

    *Start each round where the last finished. Score – Total Rounds And Reps

     

    CCMETCON

    A: 5 Rounds

    20 Banded Side Steps

    20 Banded Good mornings

    20 Glute Bridges

    20 Alt Lunges

     

    B: Barbell Strength 10:00 EMOM 

    Build to a load and EMOM perform 10 Back rack lunges (from the rack)

     

    C: Conditioning

    10 Rounds For Time

    10 Cal Bike

    10 Box Over Jumps

    Crossfit Clitheroe