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    • Monday 21-9-20

    Published on: 20 September 2020 by

    Work-outs Monday 21-9-20

     

    CCX-

    Warm-up:

    100 Banded side steps

    50 Banded Good Mornings

    25 Empty Bar Back Squats

    15 Cal Bike

    10 Single Leg Step-ups Each Leg

    Strength

    3-3-3-3-3 Back Squats

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

    Lift Every 2:00

    Use last weeks 5RM as a guide.

    Work-out: 10:00 AMRAP

    50 Weighted Box Step-ups 22.5/15

    50 Alt Pistols – Sub Band Assisted Pistols

    50 Cal Bike

     

    CCHIIT (Lunch Time Session)

     

    Warm-up (No measure)

    1:00 Cal Bike

    1:00 Alt Lunge

    1:00 Step Overs

    1:00 Push-ups

    1:00 Sit-ups

     

    Work-out: Each Round For Max Reps

    1:00 Cal Bike

    1:00 OH Med Ball Lunge

    1:00 Burpee Box Overs

    1:00 V-Sits

    1:00 Rest

    4 Rounds

     

     

    CCMETCON

    Warm-up:

    5:00 AMRAP

    10 Cal Bike

    10 Upright Rows (Bar)

    10 B.Dislocates

    10 Clean DL

    10 Elbow Punches (Bar)

     

    *3:00 Clean drills*

     

    Barbell: 15:00

    Clean Complex –

    3 x Clean Deadlift

    2 x Hang Power Clean

    1 x Full Clean

     

    Met-Con: 15:00 Cap

    30 Deadlifts

    10 Bar Over Burpees

    20 Power Clean

    10 Bar Over Burpees

    10 Front Squats

    10 Bar Over Burpees

    10 Front Squats

    10 Bar Over Burpees

    20 Power Cleans

    10 Bar Over Burpees

    30 Deadlifts

    Crossfit Clitheroe