Crossfit Adoration – CrossFit
Performance
HSPU (5 x 6- 10 reps)
Tempo 40 x 1
All should be sub max sets, add deficit if able to. Full range of motion. Start towards low end of rep scheme and aim to add reps.
Bottom of active squat hold ( 5 x 30 secs )
accumulate 30 secs
MUST be below parallel!! Goblet squat, use rig or band…just get there!!
Fitness
HSPU Neg or Seated DB Press ( 5 x 5 )
Neg is 4 sec eccentris phase, through full range of motion. No crashing or resting on head.
Bottom of active squat hold (5 x 30 secs)
accumulate 30 secs
MUST be below parallel!! Goblet squat, use rig or band…just get there!!
Metcon
Metcon (Time)
4 Rounds for Quality!!!
50 feet single arm farmer carry left
50 feet single arm farmer carry
right
30 sec hollow hold
30 sec arch hold