09/12/2018

Posted on Sep 11, 18

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

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.