10/13/20

RFS CrossFit – CrossFit

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Warm-up

mobility

activation warm up

Skill/Strength

A1. Floor press on a medball 15, 15, 15+ (aim to increase from previous 15 weight) **add a band for more resistance

A2. 3x 6 STRICT PULL UPS WITH 3 SEC ECCENTRIC (BANDED IF NEEDED- UNBROKEN SET)

set 1= pull up, set 2= chin up, set 3= neutral (rings, rope, strap)

Floor Press

Metcon

s: Metcon (Time)

5-4-3-2-1

HANG SQUAT CLEAN (205/145)

STRICT DEFICIT HSPU (6″/3″)

STRICT MUSCLE UP

SL: KIPPING ; STRICT PULL UP/DIP; (185/125)

L: PIKE HSPU; RUSSIAN PUSH UPS (135/95)

sl: Metcon (Time)

5-4-3-2-1

HANG SQUAT CLEAN (205/145)

STRICT DEFICIT HSPU (6″/3″)

STRICT MUSCLE UP

SL: KIPPING ; STRICT PULL UP/DIP; (185/125)

L: PIKE HSPU; RUSSIAN PUSH UPS (135/95)

l: Metcon (Time)

5-4-3-2-1

HANG SQUAT CLEAN (205/145)

STRICT DEFICIT HSPU (6″/3″)

STRICT MUSCLE UP

SL: KIPPING ; STRICT PULL UP/DIP; (185/125)

L: PIKE HSPU; RUSSIAN PUSH UPS (135/95)

Post

10 REVERSE TABLE TOPS

50 OF EACH=

HOLLOW ROCKS

HIGH PLANK CROSSOVER MOUNTAIN CLIMBERS TOTAL

STRAIGHT LEG BICYCLES TOTAL

SUPERMANS

()

TRY ONE CLASS

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