WEDNESDAY 7.9.13 WOD AP STRENGTH WEEK 1 / DAY 2

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“Earn Your Carbs” – John Welbourne, CrossFit Football

AP STRENGTH WEEK 1 / DAY 2 –  download a copy of the spreadsheet and fill in your lifts

PART 1:

PUSH PRESS
1*5 60%
1*5 70%
1*5 75%
1*5 75%

PAUSE OVERHEAD SQUAT

1*10 Empty Bar no pause
3*3

There is a 2 second pause on each squat at the very bottom (1 1000, 2 1000) You must be able to get full ROM and hold the bottom position. New members start off using a squat ball.

The main goal is to increase ROM and core strength. The OHS is a major weakness for many of us so if it’s a weakness be sure to practice these each week. If you’re only using a 15lb bar to start that’s totally fine.

PART 2:

16 MIN EMOM (Alternate between the 2 Groups every other minute)

GROUP 1
TTB, KTE, KNEE UPS
Advanced should be 10 unbroken. All other athletes attempt 5-7 reps at a challenging scale.

GROUP 2
REBOUNDING Games Box Jumps
Advanced 15 reps at a challenging scale unbroken. All other athletes attempt 7-10 reps

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