Fitness in Gibbstown! CrossFit HideOut


Strength

Today we will be doing week 2 of our pressing movement. Make sure you focus on shoulder position on the way down. Also, keep a tight core and DO NOT hyper exten your back here. If you don't have proper front rack positioning use dumbbells. Time cap for strength is 15 minutes.

A.1: Push Press (3x5 tempo 30X0)

Don't forget the 3 second lower Don't rest the bar in front rack between reps

A.2: Single Arm Ring Row (3x8 tempo 20X0)

Metcon (Time)

Partner workout for time- Only 1 partner works at a time 100m Sled Push 100 Calorie Row 100m Farmer's Walk 100m sled drag 100 calorie bike Time Cap: 25 minutes If time capped each rep not completed is :01 second

Extra Work

Kettlebell Press (3x10 tempo 30X0 *3 second lower)

https://www.youtube.com/watch?v=izzZUqP8w_0&feature=youtu.be

Weighted Pull-ups (3x5 )

-1 second pause at top and bottom of pull-up (normal speed of decent and raise) -Load if able -Maintain hollow position throughout

Dumbbell External Rotation (3x10 tempo 20X0)

prone @ 90 degrees

#workoutoftheday

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